You can do back training on Monday. The first movement is the standard posture of wide hand distance pull-ups. Don't borrow it. If you can't, do a neck pull-down. The purpose is to exercise the width of the back. Then the program rowing, mainly to improve the strength and thickness of the upper back, 5 to 6 groups, each group 10 to 12 times, the sixth group should be exhausted. Then sit and paddle or pull hard to choose one. Sitting rowing is mainly to improve the back line and strengthen the training effect. I don't think you can do much weight now, but the main purpose is to improve the overall upper body strength and lower back and waist strength. It is an advanced exercise program, you must learn it, but you should not rush to practice hard.
Closed on Tuesday
Train the second head and shoulders on Wednesday, because after back training, there are not many movements that need to use the biceps, so you can practice them alone, and these two are small groups, which can prevent you from recovering because of too much back training intensity. First the shoulders, then the two heads. Shoulder, barbell lift, dumbbell lift, dumbbell side lift. Inverted triangle training, each group 10 inverted 15, starting with heavy objects, losing weight if you can't lift them, and each movement is about 8 groups. The interval of each group is 1 minute, and the interval is 2 minutes. Double-ended barbell lift, dumbbell lift, dumbbell hammer lift. The principle is similar to the shoulder, and each group of 8 is 12.
Rest on Thursday
Do bench press on Friday. Bench press is the main upper body muscle and strength. This part is actually very easy to practice and the effect is obvious, but the later effect is difficult. So put this training behind you. Chest wide hand bench press, dumbbell flying bird, dumbbell bench press. Probably, if you have time, make three heads. The third head is supine arm flexion and extension, and the weight of this action should be moderate. If someone protects it, it can be a little bigger, and the action standard is the most important, so that the site can be stimulated correctly. Then raise the dumbbell behind your head. You can also do some parallel bars arm flexion and extension.
Saturday or Sunday, depending on which day you are in good condition, you should practice your legs specially. Get down. I can't elaborate on this. This is a very delicate action. Why don't you find a teacher to make a squat plan for you? Legs are the source of strength and the foundation of all training. Unless you have a problem with your waist or knees, you must practice. It's an advanced action, and it needs to be practiced, which varies from person to person.
If you don't train well now, you will die. This is probably the principle. Look at your weight. You shouldn't practice too long. If you want to improve efficiency and effectiveness, find someone to practice with. You must be eager to learn these movements. If you have studied them, you must pay attention to them. It's not that easy to keep the right posture. It's easy to practice jujitsu at ordinary times.