Monday: chest+three heads

Horizontal barbell press 8- 12RM (each) X3 group.

Tilt dumbbell press upward 8- 12RM

Tilt up dumbbell bird 8- 12RM

Sitting posture E-Z bar barbell neck and back arm flexion and extension 8- 12RM

Lower the rope 8- 12RM.

Wednesday: back+two heads

Wide grip pull-ups 8- 12RM (piece) X3 group

Bow barbell rowing 8- 12RM

Neck front pull-down 8- 12RM

E-Z bar barbell bending 8- 12RM

Friday: Shoulder+Abdomen

Sitting dumbbell press 8- 12RM (each) X3 Group.

Standing dumbbell side lift 8- 12RM

Rowing vertical 8- 12RM

Sit-ups 15-20 minutes

Leg lifting 15-20RM

Sunday: Legs

Squat 10- 15RM (one) X3 group

Leg lifts in sitting position 10- 15RM

Leg flexion and extension 12- 15RM

Leg bending 12- 15RM

Tensile bending 8- 12RM

A good figure needs long-term training to be effective, and it can't be done in just a few moves. Training should also be accompanied by some ingredients, such as crude fiber and protein. Try not to repeat training every day. Each action does not have to reach the required number, but it must be standard. The muscles trained in this way will not go out of shape.