Monday: chest training

1. Flat barbell bench press: 4 groups, each group 12 times.

2. Upsloped barbell bench press: 4 groups, each group 12 times.

3. Flexion and extension arm of parallel bars: 4 groups, each group 12 times.

Tuesday: shoulder training

1. Standing barbell neck pushing: 4 groups, each group 12 times.

2. Sitting on the barbell neck pressure: 4 groups, each group 12 times.

3. Dumbbell lifting: 4 groups, each group 12 times.

4. Dumbbell side lift: 4 groups, each group 12 times.

Wednesday: Back training

1. Bending and hard pulling of barbell legs: 4 groups, each group 12 times.

Thursday: leg training

1. barbell straight leg hard drawing: 4 groups, each group 12 times.

2. Barbell Squat: 4 groups, each group 12 times.

3. Flexion and extension of instrument legs: 4 groups, each group 12 times.

4. Dumbbell Squat: 4 groups, each group 12 times.

Friday: arm training

1. Dumbbell hammer bending: 4 groups, each group 12 times.

2. Alternate bending of supine dumbbells: 4 groups, each group 12 times.

3. Pull down the rope of the standing tensioning device: 4 groups, each group 12 times.

4. Bending and stretching with dumbbells: 4 groups, each group 12 times.

5. Flexing and stretching the arm with load on the bench: 4 groups, each group 12 times.

Saturday: Abdominal training

1. abdominal muscle training: 4 groups, 25 movements in each group.

Sunday: rest

This is the seventh day. It is recommended to rest and recover.

Please note that this is only a basic training plan, and you can adjust it according to your own needs and abilities. Make sure to gradually increase the use weight and repetition times to avoid injury. In addition, training must be accompanied by professionals to ensure correct posture and skills.