Leg Squat 10×5rm Leg Lift 10×3rm Prone Leg Flexion and Extension 10×3rm Standing Position, Heel Lift (Weight of Barbell) 10×4rm 20× 1rm Load Arrow Squat for 30m twice.
Back+double-head pull-ups several 3 groups of barbells 6~ 10×4rm dumbbell single arm stroke 12×3rm pulldown 10~ 15×3rm (direct pull-ups are also acceptable) barbell shrug10× 3rm.
Hammer bending 10×2rm barbell bending 6~8×5rm dumbbells alternately bending 8~ 10×3rm sitting board bending 8~ 12×3rm concentrated bending 20× 1rm
Chest+three-head and two groups of push-ups warm-up barbell bench press 5~8×3rm dumbbell up and down inclined bench press 10×2rm dumbbell bird 12×4rm French bending 12×4rm gantry bird 12×3rm.
Several groups of 3 (best effort) rope pulldown 10×4rm dumbbell neck back arm buckling stretch 12×3rm bending arm buckling stretch 15×2rm.
Waist+Abdominal Barbell Bending Leg Hard Pulling 5×3rm Barbell Straight Leg Hard Pulling 10×3rm
Several× 3 downward inclined sit-ups (the last group must be completely exhausted). Flat weight-bearing sit-ups are 20×3rm. Abdominal pull-ups are up to 30 without rest. Hanging leg pull-ups are up to soft rest 10s and from both ends of the V to 30 ~ 50. Finally, try to stick to 100s plank (flat support).
Shoulder+forearm barbell lift 8~ 12×4rm dumbbell side lift 10~ 15×3rm bending dumbbell lift 8~ 12×2rm dumbbell front lift 10~ 15×3rm standing.
After each completion, jog at the speed of 12~6 15~25 minutes (40s faster and 20s slower), and the total training time should be controlled within 75 minutes.
The above is the main training. In addition, for example, you can run in the morning before breakfast and carry out low-intensity comprehensive training such as aerobic abdominal ripper before dinner.