One: add two heads at the back.

Second: rest

Three: add two heads to your legs

Four: aerobic shoulders.

Five: rest

Six: add three heads to the chest

Seven: rest.

Beginners can practice chest, back and legs six times a week. After about 3-6 months, there is no need to practice so hard. Once a week, high-intensity large muscle group training is enough. Give your muscles enough time to rest.