Four groups of dumbbell bench press, decreasing by weight, each group 10.

There are 4 groups of dumbbell birds, and each group is decreased by weight 10.

Push-ups in 4 groups, each group exhausted.

Tuesday: Target Muscle Group-Back

Pull-ups are divided into four groups, and the descending frequency of each group is 12- 10-8-8.

Four groups of dumbbell rowing with one arm, each group 12.

Four groups of narrow push-ups were exhausted.

Wednesday: Target Muscle Group-Shoulder

Four groups of dumbbells are recommended, each group 12 dumbbells.

Lift four groups of dumbbells horizontally in front, each group 12.

Four groups of dumbbell side lifts, each group 12.

Four groups of narrow push-ups were exhausted.

Thursday: Target Muscle Group-Arms

Four groups of dumbbells are lifted alternately, each group 12 dumbbells.

4 groups of standing dumbbell bending, each group 12.

There are four groups of narrow-range pull-up, and the decreasing times of each group are 12- 10-8-8.

After practicing for 30 minutes, add protein. If you want to gain muscle, persistence is king. Wish you success!