Give you a plan, come on, landlord, it must be awesome!
Monday: chest+triceps brachii
1, flat barbell bench press 4 groups, upward inclined dumbbell bench press 4 groups, butterfly chest pliers 3 groups, parallel bars arm flexion and extension 4 groups, standing posture rope pressure 3 groups, supine arm flexion and extension 3 groups;
Closed on Tuesday
Wednesday: back+biceps brachii
1, 4 groups of pull-ups, 4 groups of pull-down with neck upside down, 4 groups of prone barbell rowing, 4 groups of rowing with narrow grip in sitting position, 3 groups of standing barbell bending and 3 groups of lifting dumbbells with one hand.
Rest on Thursday
Friday: deltoid+leg
1, 4 groups of squats, 4 groups of lunges, 4 groups of dumbbells, 4 groups of side lifts and 4 groups of prone birds.
Sunday: Aerobic+abdominal muscles
Jogging for 45 minutes, abdominal muscle training for 8 minutes!
Come on: practice for three minutes and rest for seven minutes, that is to say, muscle growth needs rest and diet to grow better. Take more rest and supplement protein food. ~ Good luck!