Practice this plan three times a week.

Monday: Chest+Arms

Smith bench press 4 groups 12 times.

Dumbbell flat bird 4 groups 12 times

Four groups of upward inclined push-ups, 12 times.

Four groups 12 double-ended bend.

The flexion and extension of the cervical posterior arm in 4 groups * 12 times.

Reverse arm flexion and extension 4 groups * 12 times

Wednesday: Back+Shoulder

Rowing with one arm for 4 groups 12 times

Auxiliary pull-ups 4 groups 12 times.

Sitting platoon 4 groups 12 times.

4 groups of sitting shoulder push, 12 times.

Dumbbell bird group 4 * 12 times

Pull the rope surface for 4 groups * 12 times.

Friday: Hip+Core

Gluteal bridge group 4 12 times

Straight leg hard pull 4 groups 12 times

Kick 4 groups behind the rope 12 times.

4 groups of sumo squats 12 times.

Four groups of supine leg lifts * 12 times.

Abdominal roll 4 groups * 12 times