One: Dumbbell Bird 10- 12X4 Group

Two: dumbbell bench press 10- 12X4 group.

Three: Sit-up dumbbells 10X4 group.

Closed on Tuesdays.

Wednesday: Come back

One: Dumbbell single-arm rowing 10- 12X4 group

Two: Dumbbell Shrugging 10- 12X4 Group

Thursday: Shoulder

One: dumbbell standing side lift 10- 12X4 group

Two: Dumbbell tied before 10- 12X4 group.

Three: dumbbell sitting and bench pressing 8- 10X4 group

Friday: Legs

One: Dumbbell Squat, 10- 12X4 group.

Two: barbell hard drawing 10- 12X3 group.

Rest on Saturday

Sunday: arm

One: Dumbbell Hammer Lift 10- 12X4 Group (practice two heads)

Group 2: Dumbbell to wrist 10- 12X4 (forearm training)

I only practiced for three weeks. The muscles are much thicker. Abdominal sit-ups. Practice every other day.