practice The training sequence is big first and then small. Take the chest+three-head training day as an example, and do 3-4 chest movements first for each movement.
3-4 groups, and then do 2-3 three-headed movements, 3-4 groups for each movement. The following is a muscle builder I made for my friend.
Ok, you can refer to:
Strength plan: (rest between groups for 60-90 seconds) (rest between actions for 90- 120 seconds)
Warm up for 5- 10 minutes before each training.
Day 1 Day Back+Biceps Training Day
Rowing on the barbell: 8- 12RM (times) x3 group (rest between groups for 60-90 seconds)
(90- 120 seconds between actions)
Neck pull-down: 8- 12RM
Rowing with Seats: 8- 12RM
Pull-ups: 5- 12RM
Sitting on dumbbells and bending alternately: 8- 12RM
Barbell bending: 8- 12RM
Third round training day
Smith Squat: 8- 12RM (times) x3 group
Leg lift in sitting position: 8- 12RM
Leg flexion and extension: 8- 12RM
Leg bending: 8- 12RM
Leg bending and hard pulling: 8- 12RM
Day 5 Chest and Shoulder Training
Smith barbell recommendation: 8- 12RMx3 group
Tilt dumbbell push upwards: 8- 12RM
Flat dumbbell flying bird: 8- 12RM
Sitting dumbbell press: 8- 12RM
Standing dumbbell side lift: 8- 12RM
Day 7 Abdominal+Triceps Training Day
Abdominal exerciser: 3 groups. Each group is exhausted.
Three groups of sit-ups. Every group is exhausted.
Lie on your back and lift your legs in 3 groups. Every group is exhausted.
Turn around and sit-ups 3 groups. Every group is exhausted.
Flexion and extension of dumbbell neck and back arm in sitting position: 8- 12RMx3 group.
Rope pressure: 8- 12RMx3 group.