Add three heads to the chest on Monday, abdominal muscles to the shoulders on Tuesday and two heads to the back on Wednesday. Repeat the cycle from Thursday to Saturday, and rest on Sunday.

Choose 3 movements for each part, and do 4 groups for each movement, each group 12 times, and rest for about 45 seconds between groups.

For example: Monday plan, recumbent bench press, flat bird, upward oblique bench press, prone arm flexion and extension, supine arm flexion and extension, nape arm flexion and extension. The plan has not been decided yet. I hope you can make your own plan according to your own shortcomings.