First, the target muscle: chest, action: 6 groups of flat dumbbell flying birds, 5 groups of flat dumbbell bench press, 6 groups of push-ups, X exhaustion.

Second, the target muscle: back, movement: single-arm dumbbell rowing 7 groups x 12, oblique dumbbell rowing 5 groups x 12, straight leg hard pull: 6 groups x 12.

Third, the target muscles: shoulders, movements: dumbbell lift 5 groups x 10, bird bend 5 groups x 10, dumbbell single-arm lift before: 5 groups x 12, rowing upright: 5 groups x 12.

4. Target muscles: Brachial II and Brachial III. Movement: dumbbell alternating flexion 3 groups x8, concentrated flexion 3 groups x8, chest single arm flexion 3 groups x 12, narrow bench press 3 groups x8, single arm neck back arm flexion 3 groups x8, back arm flexion 2 groups x 12.

5. Target muscles: back, waist and abdomen, movements: pull-ups for 2 groups x exhaustion, one-arm dumbbell rowing for 3 groups x 10, bending dumbbell rowing for 3 groups x 10, straight leg hard pulling for 3 groups x 12, belly rolling for 2 groups x exhaustion, waist turning for 2 groups x40 and belly rolling for 2 groups x exhaustion.