Chest: barbell bench press 3/ group 12/ dumbbell bird 3/ group 12/ push-ups 3/ group 12/ time.

Triceps brachii: sit-ups 3/ group 12/ dumbbell neck flexion 3/ group 12/ weight press 3/ group 12/ time.

Abdomen: roll abdomen 3 times/group 20 times, supine leg lift 3 times/group 20 times.

Wednesday back, biceps brachii, abdomen

Back: Pull-ups 3 times/group 8 times/pull-downs 3 times/group 12 times/rowing 3 times/group 12 times/time.

Biceps biceps brachii: barbell lift 3/ group 12/ ramp lift 3/ group 12/ dumbbell forehand lift 3/ group 12/ time.

Abdomen: roll abdomen 3 times/group 20 times, supine leg lift 3 times/group 20 times.

Friday legs, shoulders and abdomen

Legs: barbell squat 3/ group 12/ leg bending 3/ group 12/ leg lifting 3/ group 12/ time.

Shoulders: 3/ set of dumbbell sitting pressure 12/ barbell neck pressure 3/ set 12/ dumbbell side lift 3/ set 12/ time.

Abdomen: roll abdomen 3 times/group 20 times, supine leg lift 3 times/group 20 times.