How to train a pectoral and abdominal muscles? (Do not crash)

Members Gao Ren help me呀!

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chest:

1. Push-ups, 20 times, 5 groups.

2. Supine dumbbell birds, 15 times, 4 groups.

3. Supine dumbbell elected 15 times, 4 groups.

Abdominal:

1. Sit-ups, 20 times, 5 groups.

2. Supine leg raise, 20 times, 4 groups.

3. Horizontal bar leg raise, straight exhaustive, 3 groups.

I wish you an early excel at!

push-ups a day, 40

pull-ups a day, 20

slowly have a