Barbell bench press 10- 12 3 groups

Dumbbell flying birds in prone position 10- 12RM x3 group

Parallel bars, arm flexion and extension, 10- 12 3 groups.

Butterfly machine 10- 12 3 group

Come back the next day

Pull-ups 10- 12 3 groups

Rowing 10- 12 3 group

Anterior cervical spondylolisthesis 10- 12 3 groups

Barbell rowing 10- 12 3 groups

The third shoulder

Tilt up and push 10- 12 3 groups.

Side Elevator 10- 12 3 Group

Bend and lift 10- 12 3 groups.

Single arm lateral tension 10- 12 3 groups

Day 4 Biceps

Sitting posture, reclining arms, dorsiflexion 10- 12 3 groups.

Standing dumbbell hammer bending 10- 12 3 groups

Squat bend 10- 12 3 group

Barbell bending 10- 12 3 groups

Day 5 Triceps

Supine back support 10- 12 3 group

Sitting posture, flexion and extension of one arm, neck and back arm 10- 12 3 groups.

Push-ups 10- 12 3 group

Day 6 trip

Squat behind the neck 10- 12 3 group.

Recumbent leg lifts 10- 12 3 groups.

Heel lifting in sitting position 10- 12 3 groups.

You can properly supplement protein powder ~ eat more eggs and beef, and exercise your muscles until you are weak every day, and you can appropriately increase the number of groups. Aerobic jogging for 5 minutes is not a warm-up ~