Dumbbell Squat 10- 15RM (times) x3 Group
Dumbbell straight leg hard drawing 10- 15RM
Dumbbell Scissors Squat 10- 15RM
Chest training the next day
Dumbbell chest push 10- 12RM (times) x3
Dumbbell wide chest 10- 12RM
Dumbbell bird 10- 12RM
Come back for training on the third day
Dumbbell single-arm rowing: 8- 12RM (times) x3
Hard drawing of dumbbell bent leg: 8- 10RM
Dumbbell bending stroke: 8- 12RM
Day 4 Shoulder Training Day
Sitting dumbbell press 10- 12RM (times) x3
Standing dumbbell side lift 10- 12RM
Vertical dumbbell rowing 10- 12RM