On Monday, the target muscles: chest and abdomen, movements: flat dumbbell flying bird group x 10, flat dumbbell bench press group x 12, push-ups: x exhausted leg lift group x exhausted belly roll group x exhausted.
Target muscles on Tuesday: back and abdomen, movements: single-arm dumbbell rowing group x 12, leaning dumbbell rowing group x 12, straight leg hard pulling: x 12, leg lifting group x exhaustion.
On Wednesday, the target muscles: shoulders and abdomen, movements: dumbbell pushing group x 10, bending bird group x 10, one-arm dumbbell lifting group x 12, upright rowing group x 12, leg lifting group X exhausted, and belly rolling group X exhausted.
Target muscles on Thursday: the second and third arms, abdomen, movements: dumbbell alternating bending group x8, concentrated bending group x8, narrow bench press group x8, one-arm neck back arm flexion and extension group x8, back arm flexion and extension group x 12. Leg lifting group is tired, and abdomen rolling group is tired.
Target muscles on Friday: legs, abdomen, movements: step squatting group x 10, frog leaping group x30, leg lifting group x 120, leg lifting group x30.
On Saturday (single day), the target muscles: chest, waist and abdomen, movements: X exhaustion in the parallel bars arm flexion and extension group, X exhaustion in the push-up group, x 10 in the flat dumbbell flying bird group, x 12 in the flat dumbbell bench press group, X exhaustion in the belly rolling group, x40 in the waist turning group, and X/kloc-0 in the bell lifting body lateral flexion group.
Saturday (double) target muscles: back, waist and abdomen, movements: pull-up group X exhausted, one-arm dumbbell rowing group x 10, reclining dumbbell rowing group x 10, straight leg hard pulling group x 12, abdomen rolling group X exhausted, waist turning group x40, bell lifting body lateral bending group X.