Monday's training program: pectoral muscle+triceps.
Dumbbell bench press 12 times x4 group, dumbbell flat bird 12 times x4 group, dumbbell upper inclined bird 12 times x4 group, barbell upper inclined bench press 12 times x4 group, standing dumbbell arm flexion and extension 12 times x4 group, dumbbell stool weight arm flexion and extension/.
Tuesday Training Program Back Muscle+Biceps
There are 12 pull-ups with instruments, 12 rowing with instruments in sitting position, 12 rowing with one arm in kneeling position, 12 pulling down with instruments in high position, 12 bending with oblique flat arms, and 12 bending with hammer arms in standing position.
Thursday training program shoulder
Lift before sitting on the dumbbell 12 times, push the shoulder before sitting on the dumbbell 12 times, lift before standing on the dumbbell 12 times, lift before standing on the barbell 12 times, lift before sitting on the seat 12 times, and lift before tilting the dumbbell 12 times.
Saturday Training Program Hips+Legs
Leg flexion and extension 12 times x4 group, leg flexion 12 times x4 group, oblique leg lift 12 times x4 group, dumbbell hard pull 12 times x4 group, barbell hard pull 12 times x4 group, Smith squat 12 times x4 group.
Wednesday training plan: rest day. Friday training plan: rest day. Sunday training plan: aerobic day.