Smith machine/flat barbell bench 4-5x 10- 12

Sitting chest push 4x 12- 15

Smith bench press with downward inclination 3-4x 10- 12

Dumbbell bench press/bird 4x 10- 12

Tension clamp chest 4x 12- 15

Smith machine/upward inclined barbell bench press 3-4x 10- 12

Tilt up dumbbell bench press 4x 12- 15.

Tilt up dumbbell/stretcher supine bird 4x 10- 12

Parallel bars flexion and extension arm 3-4x8- 10

Tuesday's arm

biceps

Standing barbell narrow arm bend 4x 10- 12

Sitting posture inclined dumbbell alternately bends arm 3-4x 10- 12.

Standing dumbbells vertically alternate arm bending 3x 10- 12.

Standing/sitting dumbbell with one elbow bent 3x 10- 12.

Sit on the barbell and bend your elbow 4x8- 10.

Dumbbell/barbell prone flexion arm 3x8- 10

triceps muscle

Flexion and extension of narrow parallel bars 4x 12- 15

Standing dumbbell bending arm flexion and extension 3x 10- 12

Sit on a dumbbell and bend and stretch with one hand/put your hands behind your neck 3x 12- 15.

Sitting posture apparatus: press 4x 12- 15 with both arms.

Barbell supine arm flexion and extension 3-4x 10- 12

Press 3-4x 10- 12 for narrow grip of supine barbell/Smith machine.

Press 4x 12- 15 with both arms of the tensioner.

deltoid

Standing/sitting dumbbell side lift 3-4x 10- 12

Sitting and lifting dumbbells 4x 12

Standing dumbbells alternately lift 3x 12- 15.

Barbell chest pull 3-4x 15

The sitting apparatus is recommended to be 4x 12.

Standing dumbbell single arm side lift 3x 10- 12

Vertical puller single arm side lift 3x 12

Dumbbell bending/supine lifting 4x 10- 12

Barbell wide grip bend pull-ups 4x 12- 15

I came back on Thursday

The standard front neck pull-ups are 5x 10- 12, with 3 sets of wide grips and 2 sets of narrow grips, which contract at the highest point.

Bow over the barbell and cross 4x 10- 12.

Bend down and lift dumbbells, and stroke 3x 12- 15 with one arm.

Neck pull-down 4x 12- 15, 2 sets of wide grip and 2 sets of narrow grip.

3-4x 10- 12 for leg bending by barbell/Smith machine.

Rowing with sitting apparatus 3-4x 12- 15

Smith's standing posture, back holding shoulder/dumbbell around shoulder 3x exhaustion group

Stretcher bending/standing straight arm pull-down 3x 10- 12

Stretcher for rowing with narrow/wide grip 4x 12- 15

Friday trip

Leg flexion and extension in sitting position 4-5x 12- 15.

Prone leg flexion 3-4x 12- 15

Leg lifts 3x20-30

Smith Squat 4x 12- 15

Smith machine station/sitting position lifting heel 3x exhaustive group

Smith machine/barbell straight leg hard drawing 3-4x 10- 12

Dumbbell/Barbell March lunge 3-4x20

Saturday waist and abdomen

Abdominal strengthening of abdominal chakra 3-4x 15-20+ supine abdominal roll 3-4x 15-20

Horizontal bar arm leg lift 3x 10- 12+ supine leg lift/leg lift abdominal pressure 3x 12- 15.

Stretcher abdominal pull-down 4x 15-20+ standard sit-ups 4x 15-20

Lie on your back, touch your knees, roll your abdomen 3x 12- 15+ push-ups 3x exhaustion group.

Flat posture with load and waist twist 3x30+ standing posture with load and waist twist 3x30

Roman chair bearing side bend 3x 12- 15+ side lying abdomen 3x 12- 15.

This is a fitness training plan that I have studied. Please have a look first. As for other details, I'll make them up for you tomorrow night because time is limited. Go home from work around 10+30 tomorrow night. 1 1 Go to the computer when you are free.