Monday: Back and biceps brachii

Tuesday: chest, triceps brachii

Wednesday: Legs, Forearms

Thursday: shoulders, abdomen

Friday: Back and biceps brachii

Saturday: chest and triceps brachii

Sunday: Rest or aerobic exercise, do 4 groups of 8- 12 for each movement, and warm up before training.

Instrument use:

Relax your muscles and chest after daily exercise: press the barbell on the bench, hold the bar with both hands slightly wider than your shoulders, exhale when you lift it, and inhale when you put it down. Triceps brachii: the action is mainly to practice chest. When practicing triceps, the elbow joint can be propped up at 90 degrees. Similarly, exhale when exerting force, exhale downward when propping up, and inhale when inhaling.

Back: biceps pull: barbell or minute leg bending: barbell squat.

Legs: put the barbell on your shoulders and pad your body with your forefoot.

Abdomen: Sit-ups Forearms: Hold the bell, put your palms up on your knees, bend and stretch up and down.

Shoulder: barbell or pressure bell.