Monday: Chest muscle training: bench press 15-6*8 groups, dumbbell fly 12-8*8 groups, parallel bar arm extension: do 50 times.

Tuesday: Rest;

Wednesday: Leg training: Squats 25-6 times * 8 groups, dumbbell lunges and squats: complete unilateral 8*8 training for each leg; biceps femoris curls to strength failure

Thursday: Rest;

Friday: Back training: pull-ups: complete 50 times, about 6 groups; 12*4 groups of pull-downs in front of the neck with the tensioner; 12*6 groups of rows with the seated tensioner;

Saturday: Shoulder training: Barbell behind-the-neck press combined with front-of-neck press 12+12*6 groups, immediately after completion do bent over dumbbell lateral raises 15-8*4 groups; or: dumbbell front raises+lateral raises+ 12+12+12*6 sets of prone dumbbell lateral raise combination; generally speaking, if you use a barbell in the first week, you will switch to a dumbbell combined set method for training in the second week; after shoulder training, there is abdominal muscle training. 100*4 sets of flat sit-ups, no weight bearing, rest for 15 seconds or less between sets, 25*4 sets of Yuanbao abdominal crunches, no rest, immediately do flat leg raises until strength fails;

Sunday: Rest, do not eat any protein-containing foods, eat a lot of vegetables, fruits, and high-quality complex carbohydrates. Get some sleep.