Tuesday's back: pull-ups warm up (3*3), pull down the back of the neck, row in a sitting position, and row over (8*8).
On Wednesday, the second and third arms: barbell bending, dumbbell bending; Supine barbell arm flexion and extension, stretcher bearer chest down (8*6)
Shoulders and legs on Thursday: barbell lift, upright bird, curved bird; Squatting machine (8*6)
Aerobic exercise such as rest or jogging on Friday.
Five-day cycle (3 groups of abdominal muscle sit-ups every day)
It is best to train for one and a half hours after meals, and supplement protein within one hour after each exercise. Usually eat more beef and chicken breast, and don't eat meat after exercise (not easy to digest).