Monday: chest exercise bench press 5 groups tilt up and down 5 groups birds 5-6 groups cross chest 4 groups.

Closed on Tuesday

Wednesday: Back-training single-arm rowing, 5 groups of wide-grip rowing, 6 groups of equipment pull-down, 6 groups of hard-pull, and 4 groups.

Rest on Thursday

Friday: Before shoulder training, lift 6 groups horizontally, lift 6 groups with bending, and recommend 6 groups for lifting 6 groups.

Rest on Saturday and Sunday.

You can practice your abdominal muscles every day, or you can take a day off and practice your abdominal muscles again. I feel sore every time I gain muscle. You can do it by practicing your abdominal muscles for 8 minutes.

Two heads and three heads specially choose one day to practice.

Rest for 24 hours after practice before practicing the next part.

Don't worry about the parts you want to practice every time, you must move slowly! I wish you an early goal, good nutrition and good rest! I wonder if my hand-made suggestion is satisfactory!