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

Tensile 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

You can't explain your abdominal muscles clearly. This is not clear in one or two sentences. Go to the gym and ask the coach for guidance.

8- 12 times is heavy and few times, 12- 15 times is medium weight, and 15 times is light weight and many times. Specific actions and details are as follows:

Chest: 4 groups of upward inclined barbell bench press, 8- 15 times; 4 groups of ascending dumbbell birds, 12-25 times; 3 groups of bench press with flat dumbbell or combined apparatus, 8- 15 times; Butterfly machine clips 4 groups, 12-25 times.

Back: 3 groups of pull-ups, their own weight, each group exhausted; 4 groups of wide distance pulldowns, 12-25 times; Rowing three groups, 12- 15 times; 3 groups were pulled down with high position and narrow grip, 12-25 times; The barbell bends over and strokes 4 groups, 8- 15 times; Three groups of push-ups, their own weight, each group is exhausted.

Shoulder: press the barbell or dumbbell for 4 groups, 8- 15 times; Three groups of barbells rowed vertically, 12- 15 times; 4 groups of dumbbell side lifts, 12- 15 times; 3 groups of dumbbells or barbells, 12- 15 times; Bend the stay cable to lift the bird horizontally or reversely, 12-25 times.

Arm: 4 groups of vertical barbell bending, 8- 15 times; Four groups of dumbbells swing or concentrate, 8- 15 times; 3 groups of lateral bending, 8- 15 times; Pull down 4 groups of horizontal bars, 12-25 times; Press down 4 groups of V-rope, 12-25 times; Three groups of supine barbell or dumbbell arm flexion and extension, 12- 15 times.

Legs: 5 groups of barbell squats, 12-25 times; Leg flexion and extension in 4 groups, 12-25 times; Lift dumbbells on one side and climb the steps for 3 groups, each side 12-25 times; Take 3 groups of barbells or dumbbells with 30 steps in each group.