Take a rest every two days, commonly known as every other day. Intensive training, adequate nutrition, adequate rest, at least 7 hours a day.

Run 10- 15 minutes to warm up before training, and replenish a small amount of water several times during training. You can drink functional drinks. It is taboo to do intensive training on an empty stomach.

Day 1: Triceps brachii.

chest

Push the barbell upward for 4 groups of 8- 12 times.

Flat barbell bench press 4 groups 8- 12 times.

Down-sloping barbell bench press 4 groups 8- 12 times.

Big bird with chest injury 3 groups 8- 12 times

triceps brachii

The supine barbell arm flexed and extended for 5 groups 10- 12 times.

Narrow grip bench press 4 groups 10- 12 times.

The second day: biceps brachii

hardworking

4 groups of high-level pulldowns 10- 12 times.

Sitting posture, bending over and rowing 4 groups, 8- 12 times.

biceps brachii

The standing barbell bends 5 groups 10- 12 times.

Sit hammer and dumbbell bend 5 groups 10- 12 times.

Day 3: Rest

Day 4: Shoulder. leg

leg

Squat 4 groups 8- 10 times

Sitting leg flexion and extension 8- 10 times in 5 groups.

In 5 groups, adductor femoris 10- 12 times.

shoulder

Push the shoulder in sitting position for 4 groups 8- 10 times.

Before the 5 groups, lift dumbbells horizontally for 8- 12 times.

Dumbbell push shoulder 5 groups 8- 12 times.

Day 5: Forearm. leg

forearm

Reverse barbell bending 6 groups 8- 12 times.

Back barbell bending 4 groups 8- 12 times.

Sit on dumbbells and lift 5 groups 10- 15 times.

shank

6 groups of standing dumbbells to lift heels 10- 15 times.

Heel lift in sitting position for 5 groups 15-20 times.

Day six. Seven days off.

You can also practice in cycles on the seventh day.

Ensure at least four days of intensive training every week, and abdominal muscles can be practiced every day.