Monday: Practice chest flat barbell bench press for 3 groups-10 times (practice whole chest).

Tuesday: back pull-ups 3 groups-10 barbell rowing 3 groups-10 times (lower back) narrow grip pull-down 3 groups-10 times (upper back) sitting and rowing 3 groups-10 times (lower back)

Wednesday: Shoulder-sitting barbell press 3 groups-10 times (full shoulder) sitting dumbbell press 3 groups-10 times (full shoulder) standing barbell pull-ups (narrow grip) 3 groups-10 times (deltoid anterior middle bundle) dumbbell side lift 3 groups -65438+.

Thursday: Four groups of triceps brachii narrow grip bench press-10 supine arm flexion and extension 3 groups-10 times (triceps brachii) instrument press 3 groups-10 times (triceps brachii) standing dumbbell lift 3 groups-10 times (triceps brachii)?

Friday: biceps brachii barbell lift 3 groups-10 (biceps brachii) dumbbell lift 3 groups-10 splint lift 3 groups-10 (biceps brachii) Saturday: leg barbell squat 3 groups-10 (quadriceps femoris) leg flexion and extension.