Sit in dumbbell and bend 8- 12RM (times) x3 group alternately.

Dumbbell bending hammer 8- 12RM

External rotation dumbbell bend 8- 12RM

(2) Three-head training: rest for 60 seconds between groups.

One-arm dumbbell neck and back arm flexion and extension 8- 12RM (times) x3

Dumbbell bending arm flexion and extension 8- 12RM

Narrow body push-ups 10- 15RM

(3) Forearm:

1: Hold the dumbbell behind your back, palm back, arm still, and then turn your wrist.

(repeated practice)

6 groups (x20-25 times) rest for 60 seconds between groups.

2. Rolling a thousand-kilo stick means hanging a heavy object on a wooden stick with a rope, and then

Raise your hands horizontally in front of you, lift the weight with a rolling pin, and then put it down ... (Practice repeatedly.

Xi)

Group 6. Each group is weak. Rest between groups for 60 seconds.