Practice this plan five times a week.

Monday: chest+two heads

Smith bench press 4 groups 12 times.

Kneeling push-ups in 4 groups 12 times.

Dumbbell flat bird 4 groups 12 times

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

Four groups of double-ended bends * 12 times

Four groups of vertical double-ended bending * 12 times

Tuesday: Back+Three Heads

4 groups of high-level pulldowns 12 times

Sitting platoon 4 groups 12 times.

Bend over and row 4 groups 12 times.

Goats stand up for 4 groups 12 times.

4 groups of dumbbell neck flexion and extension * 12 times

Flexion and extension of the back arm * 12 times in 4 groups.

Wednesday: Core

Four groups of supine leg lifts, 12 times.

Abdominal roll 4 groups 16 times.

Russia has turned over four groups for 20 times.

Lateral support 4 groups for 20 seconds

Lift the supporting knee for 4 groups *20 times.

Plate bracket 4 groups *30S

Thursday: Legs and Hips

Smith squats 4 groups 12 times.

4 groups of sumo squats 12 times.

Straight leg hard pull 4 groups 12 times

Goats stand up for 4 groups 16 times.

Clam opened and closed for 4 groups * 16 times.

Four groups lifted their legs * 16 times.

Friday: Shoulder

Pull the guy rope surface for 4 groups 12 times.

Elastic rope side lift 4 groups 12 times.

Smith pushed the shoulder 4 times, 12 times.

4 groups of dumbbell side lifts 16 times.

The first four groups * 12 times.

Bend over the birds for 4 groups * 12 times.