1 Warm up and run on the treadmill 10 minutes (very important, especially if you have fat, you must do it).
2 barbell bench press+dumbbell flying birds, practice chest muscles, bench press to increase the thickness of chest muscles, flying birds can make your chest wider and more beautiful.
3 dumbbell flat lift+side flat lift+bending bird, practice the muscles in the middle, front and back of the shoulder respectively. Deltoid muscle is the key to determine whether the body looks fit or not. Many people ignore the practice of these three muscles, which leads to the asymmetry of the upper body, so pay special attention.
4 sit-ups+side sit-ups+weight sit-ups. You need to do sit-ups every day. Abdominal muscles are the easiest muscles to practice and the easiest muscles to disappear.
Finally, talk about the training plan. In addition to abdominal muscles, it is enough for you to practice 2-3 times a week for other muscle groups, leaving time for muscles to rest and grow. Do 3-5 movements (depending on personal ability), each group is 8- 12 (note that 8- 12 means that the weight you use in each group can only make you do 8- 12, otherwise the weight is too light, the effect will be twice the result with half the effort), and the abdominal muscles are special, such as sit-ups and lateral position. The above exercises can rest for 3-5 minutes between each movement, and rest for half a minute to 1.5 minutes between groups.