2, equipment exercises: chest, triceps
A: flat bench press pectoralis major 15 times / group * 4 (with weight 60 kg)
B: upward incline bench press pectoralis major 15 times / group * 4 (with weight 40 kg)
C: upward incline dumbbell push-ups pectoralis major 15 / D: supine arm extension triceps 15 reps/set*4 (weight 10kg)
E: rope pull down triceps 15 reps/set*4 (weight 35kg)
F: abdominal muscle exercises inclined lying up and down curls 20 reps/set*3
3. Treadmill Walking: 60 minutes (6km/hour)
4: treadmill walking: 60 minutes (6km/hour)
5: treadmill walking: 60 minutes (6km/hour)
6: treadmill walking: 60 minutes (6km/hour) *6 degree incline)
4: Abdominal exercises Incline curls up and down 20 reps/set*3
Tuesday:
1: Warm-up: 30 minutes of running, 4 kilometers (8 kilometers/hour)
2: Instrumental exercises: back, biceps
A: Hard pull-ups Back 15 reps/set*4 (with weights of 40 kilograms)
B: Assisted pull-ups back 15 reps/set*4 (weight 20kg)
C: Seated pull-ups back 15 reps/set*4 (weight 20kg)
D: One-armed bent-over rows biceps 15 reps/set*4 (weight 15kg)
E: Biceps curls biceps 15 reps/set*4 (weight 25kg)
F: Bracelet arm curls biceps 15 reps/set*4 (weight 25kg)
F: Bracelet arm curls biceps 15 reps/set*4 (weight 25kg)
F: Biceps curls biceps 15 reps/set*4 (weight 25kg) F: Biceps curls Biceps 15 reps/set*4 (with weights 10kg)
G: Abdominal exercises Incline curls up and down 20 reps/set*3
3. Treadmill walk: 60 mins (6km/hour*6 degree incline)
4. Abdominal exercises Incline curls up and down 20 reps/set*3
Wednesday:
1: Warm up Running 30 minutes, 4km (8km/h)
2, equipment exercises: shoulders, legs
A: seated dumbbell push-ups deltoids 15 repetitions / set * 4 (with weights of 30 kg)
B: standing rowing deltoids 15 repetitions / set * 4 (with weights of 30 kg)
C: standing side planks deltoids 15 repetitions / set * 4 (with weights of 10 kg)
C: standing side planks deltoids 15 repetitions / set * 4 (with weights of 10 kg)
C: standing lateral raises deltas 15 repetitions / set * 4 (with weights of 10 D：Bent Over Row Triangle 15/set*4 (weight 30kg)
E：Smith Bar Squat Thigh 15/set*4 (weight 40kg)
F：Seated Leg Curl Thigh 15/set*4 (weight 50kg)
G：Abdominal Muscle Exercises Incline Curl 20/set*3
3. p>3: Treadmill Walking: 60 minutes (6km/hour * 6 degree incline)
4: Abdominal Muscle Exercises Incline Curl Up and Down 20 reps/set*3
Thursday: Repeat of Monday's workout
Friday: Repeat of Tuesday's workout
Saturday: Repeat of Wednesday's workout
Sunday: Relaxation and rest
this I worked hard to beat out the satisfaction ah in fact,, thin people easier to build muscle,, abdominal muscles developed to put