Chest: barbell bench press 3 * 12 weight: 80% of the maximum weight.

Weight of dumbbell bird 3 * 12: 80% of the maximum weight.

Push-ups 3 * 12

Triceps brachii: sit-ups 3 * 12

Dumbbell necking and bending arm 3 * 12 weight: 80% of the maximum weight.

Press down 3 * 12 with a heavy hammer.

The next day, back, biceps brachii, abdomen

Back: front collar pull-down 3 * 12

Boating 3 * 12

Straight leg hard drawing 3 * 12 weight: 80% of the maximum weight.

biceps brachii

Barbell bending 3 * 12

Plate bending 3 * 12 weight: 80% of the maximum weight.

Dumbbell forehand bending 3 * 12

abdomen

Sit-ups 3 * 20

Supine leg lifts 3 * 20

On the third day, legs and shoulders

Leg barbell squat 3 * 12

Bending and leg bending 3 * 12

Sitting posture with legs 3 * 12

Shoulder push dumbbell sitting posture 3 * 12

Barbell neck pressure 3 * 12

Dumbbell side lift 3 * 12

The fourth day, rest.

Then practice in cycles, with three months as a training cycle. After a month of strict implementation, the miracle you expected happened.