One is that two muscles work together against a group of muscles or muscles that have nothing to do with the way of exerting force. For example, biceps and triceps, one pulls, the other pushes, exercises one and rests the other. Because both muscles are in the upper arm, this training method can make the whole upper arm congested, but the disadvantage is that it requires a lot of elbow joints and is easy to get hurt, which is not recommended by novices.

Another method is to train the large muscle groups together with the small muscle groups related to movements, such as pectoralis major plus triceps. Practice big muscles first, and then practice small muscles. After the pectoralis major is fully trained, the triceps muscle is also stimulated, and after a little training, the triceps muscle is also well trained, saving time.

In fact, I suggest that you practice every part only once a week, so that your muscles can get a full rest and don't overtraining unconsciously.

Pay attention to pectoralis major and deltoid here. Neither of the above two methods will appear, because deltoid, especially toes, will be greatly stimulated during chest training. Deltoid is too special to recover easily, so it is not included in the combination plan.

Scheme 1: chest and back, two heads and three heads, quadriceps femoris musculoskeletal biceps.

Scheme 2: Triceps brachii, biceps dorsi, shoulders (single training, special muscles), thighs and calves.

You can leave me a message if you have any questions. I wish you a satisfactory figure. Come on ~