Strength shaping whole body plan | Practice three times a week

Monday: legs and hips+shoulders

Smith squats for 4 groups * 12 times.

Straight leg hard pull 4 groups * 16 times

Sitting posture apparatus abduction 4 groups * 16 times.

Bulgaria Squats 4 groups * 12 times/side.

Push the shoulder in sitting position for 4 groups * 12 times.

Standing posture side lift 4 groups * 12 times.

Wednesday: back+two heads

Four groups of instrument pull-ups * 10 times

Narrow grip and high pull-down for 4 groups * 12 times

Rowing with one arm for 4 groups * 12 times

Line up in four groups in a sitting position * 12 times.

Dumbbell double bending 4 groups * 12 times

Dumbbell hanging double-ended bending lift 4 groups * 12 times.

Friday: chest+three heads

Smith bench press 4 groups * 12 times

The device clamps the chest for 4 groups * 12 times.

4 groups of flat dumbbell flying birds * 12 times

Narrow distance dumbbell bench press 4 groups * 12 times.

4 groups of dumbbell neck flexion and extension * 12 times

Dumbbell reverse flexion and extension 4 groups * 12 times