Normal whole body planning, chest, back, hands, shoulders and legs, exercise five times a week and rest twice is enough. If you train to a certain extent or have special requirements, you will divide your hands into three chests, three backs, two shoulders and legs, so practicing for four days and three times is the most compact way to play. Muscle growth is carried out at rest. Except for abdominal muscles, it takes 48 hours for small muscles to recover at the earliest. To effectively grow a single part, three days of training is indispensable.

So if you look at it a little bit horizontally, you will know that this incomplete plan is nonsense no matter how it is arranged. If you must be regular, you can make do with it.

The first day 4 2 3 6

The next day 1 5 7

Rest on the third day

In your content, 1 is the back 4, barely counting the chest 5 as the leg, and the description of the big item 4 is very confusing. The initial judgment is that it is obviously necessary to lift the arms and core strength, and then carry out all abdominal muscles and hand training on this day.

Although the leg is used for hard pulling, the target muscle is generally the vertical muscle. Many times it involves back training. 15 combined training is the most efficient back training. After all, the three movements of pull-ups and hard strokes make up five groups of strokes in your spare time.

Neck training has nothing to do with any other part of the body (it is a small muscle exercise and nothing can be done). Other parts of the body should try not to lend strength to the neck, so if you have to come, stay the next day.

Off-topic, abdominal muscles are the most lacking in exercise. Three groups of 300 people have no pressure every day. If you carry a training force of 20kg, you can only carry a load. There are basically no muscles and no lines for you to carve. Instead of tinkering with it, run 10km every day to reduce your body fat. Even goods such as Beijing M. Guo can show "muscle".