1. Your chest muscles are average as a whole. I suggest you don't use edge training, which is used to break through the platform period. The most effective way to enhance the thickness of chest muscle is flat bench press, which is also the ace action and foundation of chest training. For your current growth, the best way to stimulate is bench press! As for the training method, you can use the most classic basic training. I'll explain why later.

Your method is too advanced for you in the film, and there are some mistakes. I suggest that the first two groups of barbells be changed to warm-up groups, 20 times in each group. Then, you put too much emphasis on the training of deltoid toes, and you should practice your middle toes instead. Finally, the "super group" you mentioned is a typical fascia stretching -7 training mode, not a super group. This is also an advanced action for platform breakthrough. But your muscle development has not reached the point where you need to use advanced training mode, which is not suitable for you. It is suggested to change it into a classic action: bend over and lift the dumbbell bird. Finally, I suggest that shoulder training should be done 1 time every week, and each time should be within 12 group (excluding warm-up group, the same below). Don't ignore the back beam!

This question is very broad. Leg training squats, I suggest 6 groups at a time, 1 or twice a week. As for weight, your question is unprofessional, because I don't know your strength level either. I suggest that 10- 12RM keep the action standard. Hard pulling is performed after back training, with 4-6 groups each time, which is also a group of 10- 12RM. Note that these two training movements should be practiced separately, at least once every other day. As for the leg and back training plan, I believe you have it yourself, so I won't say much.

It is recommended to practice abdomen three times a week. My plan is: 4 groups of hanging legs, 6 groups of belly rolling, 4 groups of instrument turning, 12-30RM. As I am a professional bodybuilder, this may not be suitable for you. You can try it and change it appropriately.

I don't know what you do, but I feel that a coach has taught you bodybuilding. Yes, for bodybuilding training, two weeks should be set aside every year for high-frequency training (for example, 20-50 times) to make the body uncomfortable. In addition, explosive force training can better train fast muscle fibers that ordinary bodybuilding training can't train. You can try it if you think it is necessary, but I don't think it is necessary at your present level.