For obvious effect, just practice three times a week. It is recommended to practice twice a week, together with your legs. It will be much better to do the core of abdominal muscle activation and stability before practicing legs. It is enough to practice once a week for large muscle groups and twice a week for weak muscle groups. My training plan: chest three heads on Monday, legs and abdomen on Wednesday, and back two heads on Friday. Do aerobic exercise for half an hour on Tuesday and Thursday, go out to play on Saturday or do abdominal exercise on weekends. If you want to practice your shoulders, you can change your shoulders with three or two heads, and you can practice your triangular toes less or not, mainly with your middle toe.