Chest:

Flat barbell bench press: 10 ~ 15 times/group ⅹ6 groups,

Upward inclined dumbbell bench press: 10 ~ 15 times/group ⅹ6 groups

Dumbbell flying birds: 10 ~ 15 times/group ⅹ6 groups.

Cross clamping: 10 ~ 15 times/group x 6 groups

Triceps:

Flexion and extension of one-arm neck and dorsal arm in sitting position: 10 ~ 15 times/group ⅹ6 groups.

Prone arm flexion and extension: 10 ~ 15 times/group ⅹ6 groups

Stand with your arms bent on your chest: 10 ~ 15 times/group ⅹ6 groups.

The second class:

Back off:

Pull-down with wide grip at the back of neck: 10 ~ 15 times/group ⅹ6 groups.

Sitting posture, holding hands horizontally. : 10 ~ 15 times/group ⅹ6 groups.

Pull-down with wide grip in front of neck: 10 ~ 15 times/group ⅹ6 groups

Biceps:

Squatting and bending: 10 ~ 15 times/group ⅹ6 groups

Barbell backhand: 10 ~ 15 times/group ⅹ6 groups

Dumbbell bending alternately: 10 ~ 15 times/group ⅹ6 groups

The third category:

Shoulder:

Dumbbell-bent-arm birds: 10 ~ 15 times/group ⅹ6 groups

Sit dumbbell push-ups: 10 ~ 15 times/group ⅹ6 groups.

Bird leaning: 10 ~ 15 times/group ⅹ6 groups

Trapezius muscle:

Sitting behind the neck: 10 ~ 15 times/group ⅹ6 groups.

Forearm:

Prerequisites for barbell standing at attention: 10 ~ 15 times/group ⅹ6 groups.

Barbell backhand: 10 ~ 15 times/group ⅹ6 groups

The fourth class:

Thigh (quadriceps femoris)

Squat behind the neck: 10 ~ 15 times/group ⅹ6 groups.

Leg extension in sitting position: 10 ~ 15 times/group ⅹ6 groups.

Crouching with load: 10 ~ 15 times/group ⅹ6 groups.

Biceps femoris:

Prone leg hook: 10 ~ 15 times/group ⅹ6 groups.

Squat for weightlifters: 10 ~ 15 times/group ⅹ6 groups

Lower leg:

Heel lifting: 10 ~ 15 times/group ⅹ6 groups.

Abdominal muscles: (daily)

Push-ups: 10 ~ 15 times/group ⅹ6 groups

Sitting flexion and extension: 10 ~ 15 times/group ⅹ6 groups.

Jog for 3000 minutes (15 minutes) before exercise, stretch muscles between groups, and exercise every other day, once a week.

You can eat normally if you don't participate in the competition.

My plan is for reference only! ! ! * * * progress! ! ! !