Put two heads and three heads on the same day to practice and make a super group. Two heads belong to small muscles, so it doesn't take a day.
Then practice oblique squares and triangles, which are shoulders.
On the third and fourth days, I practiced my chest and back. Chest and back are also a group of muscle groups, which can be super groups, but basically no one can stand the training of big muscle groups on the same day.
On the fifth day, I suggest you practice your legs. Leg exercise can stimulate the secretion of hormones and testosterone. And both are good for your muscles. And even leg movements, such as the strength overflow of squats, have a good stimulation to other small muscle groups.
On the sixth day, do some aerobic exercise instead of practicing equipment. Swimming or jogging, cycling, outdoor activities, if the weather is fine.
On the seventh day, have a thorough rest. If you are busy, you can go shopping and take a walk. Eat well and sleep well. Because the training will start next week.
As for the abdominal muscles, you can relax and jog in advance after each resistance training, and then abdominal muscle training, because the first two trainings have consumed glycogen reserves in your body and started to consume fat, which can help your muscles show their shape faster.
The above is a week's training content. Adequate sleep and a reasonable and healthy diet are more important than each of the above steps. The most important thing is to persist! I wish you a happy fitness!