Monday chest width push-ups, chest clips.

Triceps brachii narrow push-ups, dumbbell arm flexion and extension.

Shoulder dumbbell news, dumbbell bird

Rowing pull-ups with elastic rope on Tuesday.

Dumbbell lifting of biceps brachii

Dumbbell bird with bent shoulders

On Wednesday, your legs are self-respecting, squat down against the wall, and raise your heels in a standing position.