Flat bench press: 4*8

Upward tilt bench press: 4*8

Inclined bench press: 4*8

Supine straight arm pull-ups: 4* 12

Hammer bench press: 3* 12

Flexion and extension of parallel bars arm: 3* 12

Weight-bearing sit-ups: 4* Exhaustion

Leg lifting: 4* Exhaustion

Load-bearing sideslip: 4* exhaust

Lying on your side and rolling your belly: 4* exhausted

Week 2: Back/trapezius/forearm

Barbell rowing: 4*8

Hard map: 4*8

Drop down: 4* 12

Pull-ups: 4* 12

Rowing by pulling wires: 4* 12

Shrugging: 6* 10

Wrist curl behind standing posture: 4* Exhaustion

The bench is bent back: 4* exhausted.

Week 3: deltoid/abdominal muscles

Cervical pushback: 3*8

Instrument recommendation: 4*8

Dumbbell side lift: 4* 10

Flat lift before barbell: 4* 10

Previous flat lift: 4* 10

Propagation to the rear butterfly machine: 4* 10

Prone bird: 4* 12

Weight-bearing sit-ups: 4* Exhaustion

Leg lifting: 4* Exhaustion

Load-bearing sideslip: 4* exhaust

Lying on your side and rolling your belly: 4* exhausted

Week four: triceps brachii/biceps brachii/forearm

Narrow bench press: 4*8

Triceps brachii pulldown: 4*8

Arm flexion bar supine arm flexion and extension: 4* 10

Pull back rope: 4* 12

Bending arm: 4*8

Wide grip curl: 4*8

Lifting hammer: 4*8

Wrist curl behind standing posture: 4* Exhaustion

Bench Bench Forehand Buckling: 4* Exhaustion

Week 5: Leg/Abdominal Muscle

Squat: 4* 12

Box Squat: 4* 12

Bulgarian Squat: 4* 12

Flexion and extension of quadriceps femoris: 4* 12

Straight leg hard drawing: 4* 12

Leg bending: 4* 16

Kick after kneeling: 4*20

Mechanical lifting heel: 4*20

Sitting heel lift: 4*20

Leg lift and heel lift: 4*20

Weight-bearing sit-ups: 4* Exhaustion

Cycling on your back: 4* Exhausted

Load-bearing sideslip: 4* exhaust

Barbell twist: 4* Exhaustion