Day 1: pectoralis major and triceps brachii

Day 2: latissimus dorsi and biceps brachii

Day 3: Rest

Day 4: Shoulders and legs.

Take a day off and ride a bike.

Abdominal muscles can do four groups of high-intensity exhaustion group and special muscle group for each exercise.

Advanced plan

Day 1: pectoralis major

Day 2: latissimus dorsi

take a day off

Day 3: Shoulders

Day 4: Big Arm

Day 5: Legs

Two-day rest period

To explain, the strength of legs and the maintenance of muscles are very important to health and cannot be ignored.

Abdominal muscles can be practiced every day. Practice one part every day, 4 moves X5 formal group, and control the weight at 8- 12RM.

Welcome to ask questions and wish you success!