On Monday, chest+triceps training
(1) dumbbell bench press
10- 12RM
X3 group
(2) Dumbbell bird
10- 12RM
X3 group
(3) Push-ups
15-20
(Time)
X4 group
(4) Flexion and extension of single arm neck and back arm in sitting position:
8- 12RM
(Time)
X3 group
(5) Flexion and extension of prone arm:
8- 12RM
(Time)
X3 group
On Wednesday, back+biceps training
(1) dumbbell rowing:
8- 12RM
(Time)
x4
(2) Pull-ups with wide upward grip:
8- 12RM
(Time)
x4
(3) Narrow grip pull-ups: 8- 12RM
(Time)
x4
(4) sit down and bend over.
：
8- 12RM
(Time)
X3 group
(5) Standing dumbbell bending hammer 8- 12RM
(Time)
X3 group
(6) Alternate bending of sitting dumbbells: 8- 12RM
(Time)
X3 group
Friday, leg+shoulder training day
(1) Dumbbell Squat
8- 10 (times)
x3
group
(2) Dumbbell step squat
Room 8- 10
x3
group
(3) Dumbbell friction
Room 8- 10
x3
group
(4) standing dumbbell recommendation
10- 12RM
(Time)
x3
(5) dumbbell side lift
10- 12RM
(Time)
x3
(6) The dumbbell is lifted horizontally in front.
10- 12RM
(Time)
x3
I wish you early success. If it is useful to you, please choose a satisfactory answer, give an approval and encourage you. thank you