Sit-ups, not to mention this, one day 100, one group. Sit on Monday, bend your arms, and mainly exercise biceps brachii. The weight of dumbbells is not less than 30kg, and each group 10 dumbbells. Do five groups. Dumbbell bench press mainly exercises pectoralis major, each group 12, 2 groups, barbell bench press, each group 10, 3 groups. The supine dumbbell birds mainly exercise the lateral pectoral muscles, and each group 12 birds make two groups. On Tuesday, dumbbells bend their backs and mainly exercise triceps brachii. This action can exercise three heads of triceps brachii at the same time. Hold dumbbells in each hand and lie on the benches on both sides of your head. The big arm is perpendicular to the bench, and the small arm is parallel to the bench. Push the arm upward by the strength of triceps brachii, each group 10, and do 4 groups. One-handed dumbbell rowing mainly exercises latissimus dorsi, with the left hand propped on the bench, the left foot kneeling on the bench, and the right hand holding the dumbbell to do upward movements, each group 12, doing 4 groups and changing hands alternately. Bend down and pull up the barbell, mainly to exercise the upper part of the back muscles. The body forms an angle of 60 degrees with the ground, and the barbell is pulled up to the chest with both hands. Each group has 12, making two groups. On Wednesdays, sit on the bench at the upper edge of deltoid muscle and pectoral muscle, and lift the barbell on the chest for upward pressure, each group 10, and do 4 groups. Dumbbell shrug, mainly exercise trapezius muscle, each group 15, do 4 groups. Lean forward push-ups, that is, stretch forward as far as possible when your hands are propped up. This action is the best way to exercise the serratus anterior muscle, each group 15, 6 groups. Rest on Thursday and repeat reading on Thursday.