Hello, you must practice that day. Let me give you a brief introduction to my chest movement. I practice chest at a time for about 1 hour. Bench press, dumbbell bird, chest clip, reclining bench press, reclining bird, push-ups. Practice 6~7 movements at ordinary times. Each movement is 8~ 12RM. Group four.

Starting from this set, 6 movements, 4 groups for each movement, that is, 24 groups, carry out continuous targeted training on the chest.

Remember the essentials of fitness, it is better to be light than fake. Add warm-up at the beginning and relaxation at the end. The overall time is controlled at 1 half hour.

I hope it will be helpful to you and I hope it will be adopted. . Pure hand tour