First of all, I initially suggested exercising four days a week. For example, practice one group on Monday and Thursday, practice another group on Tuesday and Friday, and rest on Saturday and Sunday.

Second, it is recommended to put two chest humerus, one shoulder for one day, three back humerus, and one leg for one day.

When bench press exercises the chest, the triceps brachii is also involved in exerting force. Practice the third arm after practicing the chest, and the third arm has no strength. Similarly, when practicing back, the second arm also exerts its strength. Therefore, don't practice the action of exerting strength at the same time on the same day, which is common sense of fitness. At least my friend and many coaches practice separately. After chest exercises, it is best to practice your shoulders at once, because a small amount of shoulders are involved in chest exercises, which is equivalent to warming up.

Third, it is suggested that at the beginning, the big muscle group should only do 2 movements, and the small muscle group should do 1 movement. After getting used to it slowly, add one action each, which can last for one year.

Fourth, it is recommended that each group do 8- 12 times. Within 8 times, the strength shall prevail, and 8- 12 times is the best time to increase muscle circumference. /kloc-more than 0/2 times, mainly about slimming.

This is my suggestion, I hope it will help you.