1, warm-up: jog on the treadmill at a speed of 3-4 m/s 15 minutes.
2, chest muscles: a, bench press, 70kg at first, 8 times in each group, then 5kg in each group and 8 times, rest between groups 1-2 minutes, one ***5 groups. B, tilt upward and bench press, start at 60 kg, 3 groups. C, dumbbell supine birds, 20 kg dumbbells, 4 groups.
3. Abdominal muscles: The upper abdominal muscles and rectus abdominis do inclined plate sit-ups, which are slow, solid and unpleasant. There are 3 groups, 30 times in each group. Lower abdominal muscles and oblique abdominal muscles use supine leg lifting, which is also slow, 20 times, 3 groups. If it's too simple, put a dumbbell on your foot. You can also lift your legs by hanging, but it's a bit difficult.
4. Dorsal muscles: pull-ups at the back of the neck, 10 group, 4 groups. Pull the barbell back. I forgot the exact name of this action. Just lean forward, grab the barbell with both hands, pull it back obliquely and upward, and push your back hard.
If you have leg muscles, do squats and jump rope.
What you don't understand can be discussed with me, and we can learn from each other.