Just seven days to turn a man into a hunk

Core Tip: How long does it take to train abdominal muscles? If you want to achieve a perfect body quickly, you can't do it by going to the gym two or three times a month. Instead, choose to focus on different muscle groups every day for seven days a week, and the effect will be very significant.

Day 1: Chest Exercise

1. For supine press, do four sets with heavier weights, 8-12 times per set. Determine whether the weight is appropriate based on personal factors.

2. Incline press, four sets or parallel bar dips, four sets.

3. Flat-lying flying bird, four groups; or chest-folded, four groups.

Day 2: Back training

1. Pull-ups behind the neck, four sets; or pull-ups in front of the neck, four sets.

2. Standing row, heavy weight, four sets; deadlift, four sets.

3. Chest pull-up, four sets; shoulder shrug, four sets.

Day 3: Leg training

1. Squats, four sets.

2. Prone leg curls, four sets.

3.Stand on tiptoes, four groups.

Day 4: Triceps

1. Do four sets of narrow lying press.

2. Standing elbow presses, four sets; lying arm flexion and extension, four sets.

3. Prone arm extensions, four sets.

Day 5: Biceps

1. Standing arm curls, four sets.

2. Two sets of one-arm curls with a straight grip; two sets of one-arm curls with a straight grip.

3. Roll-ups, two sets.

Day 6: Shoulder training

4. Birds standing upright, four groups.

Day 7: Fat Loss

1. Sit-ups, six sets.

2. Lie on your back and raise your legs, six sets.

3. Jogging for half an hour.

1. Neck press, four sets.

2. Push-ups behind the neck, four sets.

3. Standing bird, four groups.