You can push your chest on the first day, practice two heads on the second day, practice three heads on the third day, practice your shoulders on the fourth day, push your chest on the fifth day, and so on. Drink a glass of milk after practice and have a good rest. If you want to practice abdominal muscles, you can do it every day, preferably 200, divided into five groups. If you can't persist, you can save three heads, take a day off after practicing your shoulders, and then push your chest. Push the chest once every three days, and the effect is very good. You can ask the coach or the great god of the gym for specific actions. Everyone's situation is different. My suggestion is for reference only ~ ~ ~