Smith machine/flat barbell bench 4-5x 10- 12
Sitting chest push 4x 12- 15
Smith bench press with downward inclination 3-4x 10- 12
Dumbbell bench press/bird 4x 10- 12
Tension clamp chest 4x 12- 15
Smith machine/upward inclined barbell bench press 3-4x 10- 12
Tilt up dumbbell bench press 4x 12- 15.
Tilt up dumbbell/stretcher supine bird 4x 10- 12
Parallel bars flexion and extension arm 3-4x8- 10
Tuesday's arm
biceps
Standing barbell narrow arm bend 4x 10- 12
Sitting posture inclined dumbbell alternately bends arm 3-4x 10- 12.
Standing dumbbells vertically alternate arm bending 3x 10- 12.
Standing/sitting dumbbell with one elbow bent 3x 10- 12.
Sit on the barbell and bend your elbow 4x8- 10.
Dumbbell/barbell prone flexion arm 3x8- 10
triceps muscle
Flexion and extension of narrow parallel bars 4x 12- 15
Standing dumbbell bending arm flexion and extension 3x 10- 12
Sit on a dumbbell and bend and stretch with one hand/put your hands behind your neck 3x 12- 15.
Sitting posture apparatus: press 4x 12- 15 with both arms.
Barbell supine arm flexion and extension 3-4x 10- 12
Press 3-4x 10- 12 for narrow grip of supine barbell/Smith machine.
Press 4x 12- 15 with both arms of the tensioner.
deltoid
Standing/sitting dumbbell side lift 3-4x 10- 12
Sitting and lifting dumbbells 4x 12
Standing dumbbells alternately lift 3x 12- 15.
Barbell chest pull 3-4x 15
The sitting apparatus is recommended to be 4x 12.
Standing dumbbell single arm side lift 3x 10- 12
Vertical puller single arm side lift 3x 12
Dumbbell bending/supine lifting 4x 10- 12
Barbell wide grip bend pull-ups 4x 12- 15
I came back on Thursday
The standard front neck pull-ups are 5x 10- 12, with 3 sets of wide grips and 2 sets of narrow grips, which contract at the highest point.
Bow over the barbell and cross 4x 10- 12.
Bend down and lift dumbbells, and stroke 3x 12- 15 with one arm.
Neck pull-down 4x 12- 15, 2 sets of wide grip and 2 sets of narrow grip.
3-4x 10- 12 for leg bending by barbell/Smith machine.
Rowing with sitting apparatus 3-4x 12- 15
Smith's standing posture, back holding shoulder/dumbbell around shoulder 3x exhaustion group
Stretcher bending/standing straight arm pull-down 3x 10- 12
Stretcher for rowing with narrow/wide grip 4x 12- 15
Friday trip
Leg flexion and extension in sitting position 4-5x 12- 15.
Prone leg flexion 3-4x 12- 15
Leg lifts 3x20-30
Smith Squat 4x 12- 15
Smith machine station/sitting position lifting heel 3x exhaustive group
Smith machine/barbell straight leg hard drawing 3-4x 10- 12
Dumbbell/Barbell March lunge 3-4x20
Saturday waist and abdomen
Abdominal strengthening of abdominal chakra 3-4x 15-20+ supine abdominal roll 3-4x 15-20
Horizontal bar arm leg lift 3x 10- 12+ supine leg lift/leg lift abdominal pressure 3x 12- 15.
Stretcher abdominal pull-down 4x 15-20+ standard sit-ups 4x 15-20
Lie on your back, touch your knees, roll your abdomen 3x 12- 15+ push-ups 3x exhaustion group.
Flat posture with load and waist twist 3x30+ standing posture with load and waist twist 3x30
Roman chair bearing side bend 3x 12- 15+ side lying abdomen 3x 12- 15.
This is a fitness training plan that I have studied. Please have a look first. As for other details, I'll make them up for you tomorrow night because time is limited. Go home from work around 10+30 tomorrow night. 1 1 Go to the computer when you are free.