On the first day, chest and flat barbell bench press, 4× 10, upward inclined barbell bench press 4× 10, upward inclined dumbbell bird 4× 10, parallel bars arm extension 4× 10, and chest big bird 4× 10.

Three heads, narrow grip barbell bench press 4× 10, dumbbell bend 4× 10 behind the neck, and nameless 4× 10 on Big Bird musical instrument.

On the second day, the dumbbell on the shoulder (deltoid and trapezius) was lifted 4× 10, the barbell was lifted (in front of the neck) 4× 10, and the dumbbell shrugged 4× 10.

On the third day, the back and pull-ups were 3× 10, and the back was 4× 10 (front and back of neck). (Note that this action is just learned, and it is too irritating to the waist. It is not suitable for doing more, otherwise it will be disharmonious in the future. )

Two heads, barbell bending 4× 10, dumbbell bending 4× 10, sitting posture bending 4× 10.

On the fourth day, legs, squat 4× 10 (this is the best exercise action, which is helpful to the whole body muscles, but unfortunately it has just been practiced, for fear of being crushed short), dumbbell squat, and equipment to practice legs.