The first two days were Monday and Tuesday. Then rest on Wednesday.

Practice the contents of Grade Three and Grade Four on Thursday and Friday. Then rest until the next cycle.

Then change the action:

The next day (Tuesday), after biceps exercise, continue to practice triceps.

On the third day (Thursday), I only practiced my back, but I had to practice barbell bending and rowing first. Then add three sets of double-headed hammer bends.

On the fourth day (Friday), practice your shoulders first, remove the first shrug, which is aimed at trapezius muscle, and then practice barbell pressing. This action is very dangerous and someone must watch it. Then practice dumbbell press. Add three sets of dumbbells to lift horizontally. Then practice three heads.

If you are a novice, don't be greedy. Learn standard movements first. This is not marketing rhetoric, but for safety and efficiency. When you are experienced and safe, you can play as you like.