Monday: Practice chest muscles and triceps brachii. Exercise chest muscles, barbells and self-negative important adjustments through chest push-ups or push-ups, and ensure that the number of chest push-ups or push-ups is maintained between 6~ 12. (that is to say, less load and more load) do 4~6 groups.

Tuesday: Exercise back muscles. Muscles such as latissimus dorsi need to be hardened, and it is necessary to ensure about 6~ 15 times. The most important thing is to hold your head high and your arms in the same plane to ensure your back strength.

Wednesday: shoulder muscles. Lift the dumbbell vertically, and make sure your arms are in the same plane.

4 Thursdays: leg muscles (you can also choose normal exercise plus running for more than half an hour, and rest on Thursdays)

5 Continue the above four cycles.