Latissimus dorsi plus biceps brachii, the actions of latissimus dorsi are: pull-ups in front of neck, pull-downs behind neck and pull-downs behind neck. The movements of biceps brachii include barbell standing bending, curved bar sitting elbow bending and standing dumbbell alternating bending.

Pectoralis major plus triceps brachii, the action of pectoralis major includes flat barbell pressure, upward inclined barbell pressure and dumbbell flying bird. The movements of the triceps brachii are: bending the back with a curved bar, pulling down with the chest holding the elbow, and flexing and stretching the dumbbell arm.

Quadriceps femoris and biceps femoris plus abdominal muscles. The quadriceps femoris movements include: Smith Squat, Leg Flexion and Extension in Instrumental Sitting Position, Leg Bending in Prone Position, Abdominal Muscle Movement and Sit-ups.

123 each item represents one day and must be practiced once a week, with 3-4 movements in each group, 8- 12 times. If you can't work hard, you can. One day, you will complete all the groups and times. Remember to work hard. If you have physical strength, do two cycles a week, which is just a primary fitness plan. There are still many muscles you haven't practiced, such as deltoid, trapezius, lower part of abdominal muscle, calf muscle, lower part of pectoralis major and so on. Remember to supplement foods rich in protein every day, such as eggs, milk and red meat. If you can train 1 year, the effect will be obvious. The three elements of muscle growth, training plus nutrition and good rest.