How long does it take to develop abdominal muscles? 7 days to develop perfect muscles

Day 1: Practice chest

1. Push on your back, do four groups of heavier ones, 8-12 times per group, and determine whether the weight is suitable based on personal factors.

2. Upper oblique press, four sets or parallel bars arm flexion and extension, four sets.

3. Decumbent birds, four groups; or chested birds, four groups.

Day 2: Back practice

1. Pull up behind the neck, four groups; or pull up in front of the neck, four groups.

2. Standing rowing, heavy weight, four groups; hard pulling, four groups.

3. Chest lift, four sets; shrug, four sets.

Day 3: Exercise legs

1. Squat, group four.

2. Prone leg bend, group four.

3. Stand on tiptoe, group four.

Day 4: Practice triceps

1. Narrow bench press group four.

2. Standing posture, elbow pressing, four groups; supine arm flexion and extension, four groups.

3. Bend and extend arms, four groups.

Day 5: Exercise biceps

1. Standing posture with arms bent, four groups.

2. Bend with one arm forward, two groups; bend with one arm reverse, two groups.

3. Roll rods, two groups.

Day 6: Shoulder training

1. Front neck press, four groups.

2. Push behind the neck, four groups.

3. Standing bird, group four.

4. Standing birds, group four.

Day 7: Fat loss

1. Sit-ups, six sets.

2. Supine leg lift, six groups.

3. Jogging, half an hour.