Chest: barbell bench press, upward inclined bench press, downward inclined bench press, dumbbell flying bird (4 groups in each group); ?

Biceps brachii: dumbbell bending with one arm and barbell bending (6 groups in each group);

Legs: Squat, arrow squat and heel lift (4 groups each);

Triceps brachii: dumbbell flexion and extension, narrow push-ups, dumbbell neck and back arm flexion and extension (4 groups in each group);

Back: Pull-ups (above 10 as far as possible), barbell bending over, sitting behind the neck (4 groups in each group);

Shoulders: push-ups, front horizontal lifts and side horizontal lifts (4 groups in each group);

Abdominal muscles: supine leg lifting group 4.

Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds. Abdominal muscles are practiced about three times a week. Exercise chest muscles and biceps brachii, exercise legs and triceps brachii on the second day, exercise back and shoulders on the third day, and rest on the fourth day. Practice for four days in a cycle.