I can't see it clearly, but it should be a template for early bodybuilding training. Let's talk about some obvious problems first. Dumbbell birds are at greater risk of shoulder injuries. At the low end of exercise, the resistance arm is very long, and there are not many ligaments used to limit the shoulder joint. When you are exhausted, it is easy to get hurt. With the rope in the chest, birds are basically not needed. At the low end of exercise, even if you are exhausted, you can step back to relieve tension.

In chest training, one-handed training reduces excessive two-handed training. What it says above is just to highlight muscles, which is a bit inefficient. This closed-chain action basically limits the joint travel of a muscle that can be visualized. For example, one-handed bench press can be pushed to the top with a wide distance and become a narrow distance, closer to the sternum. The pectoral muscles contract more completely. It also limits the triceps from overexertion, and barbell bench press can't do it. It's not that the closed chain action or bilateral action is not good, but that there are too many components in this bodybuilding training.

Back training with high pull-down in front of the neck, not behind the neck. There is really no more benefit. The stretching distance and contraction completion are not as good as those of the anterior cervical shoulder joint. There is also a risk of injury when the forearm rotates and moves in the coronal plane. Then the stroke itself is to take care of the weight, so the contraction distance will be less than that of the pull-down category. It basically doesn't take care of the full benefits of the one-handed training schedule, nor does it train erector spinae or other back muscles.

Too little leg training, no calf training, no back chain training.

Generally speaking, this plan has many risky actions, many muscles are overloaded, and many muscles can't get training ability distribution at all, so it is not suitable for reference.