Front deltoid: dumbbell front raise 12*4

Middle deltoid: Dumbbell lateral raise 12*4

Rear deltoid: dumbbell press 12*4

Overall chest: dumbbell bench press 12*4

Upper edge of chest: Incline dumbbell bench press 12*4

Outside chest: dumbbell fly 12*4

Wide, medium and narrow push-ups 15

Upper back: Pull-ups 10, 7, 5, 5, 3, 3, 1, 1

Latissimus dorsi: Pull down to failure*4 with equipment or 12*4 unilateral dumbbell rows

Biceps: Dumbbell curl 12*4

Triceps: Straight-leg supine push-up 20*4

Forearm: grip strength failure*4

Front side: Dumbbell squat 15*8

Back side: Dumbbell straight-leg deadlift 15*8

Weighted calf raise 25*8

Lift your legs high for 30 seconds between sets

Dumbbell cross lunge 15*8

Kettlebell swing 25*8

Squat quietly against the wall for 1 minute*4

Abdominal curls 12*8

Side crunches: 12*8 on each side

Scissor legs: 12*8

Russian twist: 15*8

One leg from both ends: 20*8

Plank for 1 minute*8

Glute bridge 1 minute*8

Xiao Yanfei (Superman) 15*8

Sequence: legs-waist, abdomen-upper limbs

Shoulder Pull 1: Stretching the back of the arm

Shoulder Pull 2: Stretching the left and right arms

side stretch

Stretching

cross

Vertical fork

Calf flexion and stretching of the instep

Single leg leg press

Order: wrist, ankle, knee, hip, shoulder, neck

chest enlargement exercise

arm movement

body rotation

side movement

ventral and dorsal movements

kicking exercise

lunge leg press

Side leg press

squat exercise

Jumping motion

pull shoulders

side stretch

Stretching

Calf flexion and stretching of the instep

Single leg leg press