Warm up for 8- 10 minutes before each training.
First training
Chest/Back/Leg/Shoulder/Abdomen (20min)+30min (Treadmill)
(Initial) Sitting posture chest push [2╳20] (Initial) Power pull-ups (width) [2╳20] (Initial) Sitting posture leg lifting exercise [2╳20]
(Initial) Sitting barbell neck pressure [2╳20] (Initial) Lie on your back, bend your knees, and abdomen.
The second training
Back/Leg/Chest/Shoulder/Abdomen+Cardiopulmonary Function 2 km (Bicycle 8)30 min (Multifunctional Device)
(Initial) Pull down the pulley neck in sitting position [2╳20] (Initial) Smith Squat [2╳20] (Initial) Smith Push Chest Flat [2╳20]
(Initial) Sit on the shoulder and press [2╳20] (Initial) Sit on both ends of the stool [2╳20]
The third training
Leg/chest/back/shoulder/abdomen+aerobic training for 45 minutes (bike 5)
(Initial) Smith Squat [2╳20] (Initial) Sitting Apparatus Chest Push [2╳20] (Initial) Sitting Rower (Low) [2╳20]
(Initial) Sit dumbbell push [2╳20] (Initial) Barbell twist [2╳20] (Initial) Unilateral dumbbell lift
The fourth training
Chest/Back/Legs/Shoulders/Abdomen+Cardiopulmonary Function 2 km (8 for bicycles)+30 minutes (for treadmills)
(Initial) Sitting posture chest push [2╳20] (Initial) Power pull-ups (width) [2╳20] (Initial) Sitting posture leg lift [2╳20]
(initial) barbell neck pressure [2╳20] (initial) supine knees and abdomen.
Fifth training
Back/Leg/Chest/Shoulder/Abdomen+Cardiopulmonary Function 2 km (Bicycle 8)30 min (Multifunctional Device)
(Initial) Pull down the pulley neck in sitting position [2╳20] (Initial) Smith Squat [2╳20] (Initial) Smith Push Chest Flat [2╳20]
(Initial) Sitting posture, press [2╳20] (initial) and sit on both ends of the stool.
Sixth training
Legs/Chest/Back/Shoulder/Abdomen+Multifunctional Equipment for 50 minutes
(Initial) Smith Squat ([2╳20] (Initial) Sitting posture chest push [2╳20] (Initial) Sitting posture rowing device (low) [2╳20]
(Initial) Sit dumbbell push [2╳20] (Initial) Barbell twist [2╳30] (Initial) Unilateral dumbbell lift [2╳20]
Seventh training
Chest/shoulder/triceps brachii/back of thigh/abdomen+heart and lung 1 km (treadmill 3)+30 minutes (multifunctional equipment)
(Initial) Flat barbell chest push [2╳20] (Initial) Flat dumbbell chest push [2╳20] (Initial) Sitting dumbbell push [2╳20]
(Initial) Dumbbell Arm Flexion and Extension [2╳20] (Initial) Leg Bending Exercise [2╳20] (Initial Back Stand [2╳20])
(Initial) Lie on your back, bend your knees and abdomen [2] [20]
Eighth training
Back/leg/biceps/flank+heart and lung 1KM (treadmill 3)+ (bike 5) for 30 minutes.
(Initial) Sit-down Pull [2╳20] (Initial) Sit-down Rower (Low) [2╳20] (Initial) Sit-down Bird [2╳20]
(Initial) Dumbbell Squat [2╳20] (Initial) Sitting posture Bender [2╳20] (Initial) Turn around, bend your knees, lie on your back and lift your shoulders [2╳20]
Ninth training
Leg/posterior thigh muscles/triceps brachii/biceps brachii+aerobic training for 50 minutes (Multifunction 3)
(Beginning) Smith Squat (middle [3] ╳ 20] (middle) Sit leg flexion and extension [2] ╳ 20] (Beginning) Leg flexion exercise [2].
(initial) sitting posture three-headed exerciser [2╳20] (initial) narrow push-ups [2╳20] (initial) sitting posture bender [2╳20]
(Initial) Vertical Straight Rod Bending [2] [20]
Tenth training
Chest/Back/Shoulder/Abdomen+Cardiopulmonary Function 2km (bicycle 8)+50min (treadmill)
(Initial) Flat barbell chest push [2╳20] (Initial) Flat dumbbell chest push [2╳20] (Initial) Power-assisted pull-ups (width) [2╳20]
(Middle) Dumbbell Bend and Pull 【 2╳20 】 (Middle) Bend Dumbbell Row 【 2╳20 】 (Initial) Shoulder Bar 【 2╳20 】.
(Initial) Push the barbell neck forward [2 ╳ 2╳20】(initial) Sit on both ends of the stool [2╳20]
Eleventh training
Shoulder/triceps brachii/biceps brachii/posterior femoral muscle group/lateral abdominal cardiopulmonary function 2KM (bicycle 8)
(middle) dumbbell bending arm side lift [2╳20] (middle) sitting barbell neck push [2╳20] (middle) supine barbell arm flexion and extension [2╳20]
(Initial) Bend the rope lock and bend one arm [2╳20] (Initial) Bend the lever arm [2╳20] (middle) Sit on the dumbbell and bend one arm [2╳20]
(Middle) Straight Leg Hard Pull [2╳20] (Initial) Unilateral Dumbbell Lift [2╳20]
Twelfth training
Comprehensive Test Evaluation Summary +60 Minutes Aerobic Training (Multifunction 3)
2. Fat-reducing diet plan (reference)
Breakfast at 8: 00, 250ml skim milk, proper amount of vegetables and fruits, 2 slices of whole wheat bread and 2 pieces of protein.
Lunch 12: 00, staple food 75g, meat 50g, vegetables 150g (preferably eaten raw or without oil), and appropriate amount of fruit.
Dinner 18: 00, 50g of staple food, 50g of meat, 50g of vegetables 150g of fruits.
Vegetables to lose weight: cucumber, tomato, celery, leek, cabbage, vegetables and lettuce.
Fruits to lose weight: apples, oranges and peaches.
Bodybuilding food: coarse grains, boiled potatoes, corn oatmeal, apples, oranges, peaches and banana juice, as well as various vegetables.
Vegetables, beans, milk, yogurt, chicken breast, lean beef, fish and eggs (yolk removed)