Hello, the exercise of chest muscles, biceps and triceps is actually much simpler than the shaping of abdominal muscles. First of all, to have thick and full chest muscles, the ace action-bench press is essential! You can choose different lying postures, such as supine, inclined upward and inclined downward. Different grip distances, wide grip, narrow grip and shoulder width grip distance. After each group of movements, put your arms across your chest so that the upper and lower parts of your chest muscles can develop in a balanced way. Soon, you will have rich and full chest muscles! Special reminder, during each movement, please focus on the target muscle, which is very important, and this is Arnold's suggestion! I like to make a super combination of two heads and three heads. These are two muscle groups moving in opposite directions. Dumbbell bending alternately, barbell bending is the trump card of biceps exercise. As for barbell bending, you can also take different grip distances. Remember, a small change is a big difference! When doing dumbbell bending, please try to turn your arm outward when the bending arm reaches the limit. For triceps, the narrow grip bench press should be included in the training as the first action, and then the dumbbell arm at the back of your neck is bent and stretched, or bending and stretching the dumbbell arm is a good action choice.