Chest training+three-head training

Back training+double head training

Shoulder training+leg training

3~4 movements for each part, barbells and dumbbells are combined with each other, with 3~4 groups for each movement, and rest between groups 1 minute. There are three groups of abdominal training at the end of each training, which is a classic training arrangement for beginners. After mastering the essentials of action and meeting the training platform, you can consider changing the training plan. This plan can be used for about six months to two years, depending on your diligence.