The principle is that proper rest after intensive muscle training is suitable for muscle growth, and the recovery time of muscle fatigue is about three days. For example, after a heavy load on the chest muscles on the first day, there is a three-day rest time before the next exercise, which is the time for muscle growth. Therefore, it is recommended to take four days as a cycle:

Day 1: Practice chest muscles and triceps brachii. There are mainly bench press, upper oblique push and lower oblique push in chest muscle training, and these instruments have the most obvious effect. The triceps brachii is mainly pulled down.

The next day: practice biceps brachii and back muscles. The second arm is mainly pull-ups, dumbbells, barbells and back muscles are the most obvious pull-down and pull-ups

Day 3: Exercise shoulder muscles. Be Smith first, then the bird takes off, and finally pushes the shoulder up.

Day 4: Take a day off.

Take this as a cycle and four days as a cycle, and the daily project can be adjusted appropriately according to your own situation. Wish you success!