The Quaker's name for Sunday
Chest, triceps, abdominal muscles
the next day
Latissimus dorsi, biceps, abdominal muscles
the third day
Legs, deltoid muscles, abdominal muscles
On the fourth day, according to the first day, the fifth day, the second day, the sixth day, the third day and the seventh day, it is recommended to rest and do aerobic things. Why do I want you to distribute it like this? Instead of practicing the same muscle every day, this is because the muscle will grow after training and stimulation, just like your wound will not recover, and it will slowly recover if it is destroyed again. Muscle training is to destroy muscles, and then we have a rest and supplement nutrition, so that muscles will be stronger than before. This is an extraordinary recovery of physiology. In addition to persistence, it is also persistence. It's unrealistic to tell you how to turn you into a muscular man in a few months, so I tell you to gradually increase the amount of exercise, and you must do 2-3 groups of warm-ups with small weights before doing heavy weights to prevent injuries. Finally, I tell you, do more bench presses, squats and hard pulls. I have also told many people that only when the large muscle group is developed will the small muscle group be more coordinated and developed.
I hope that the answer from Brother Chifoo Bao will help you (original, not pirated).