2、

On Tuesday, the target muscle: back, action: single-arm dumbbell rowing 7 groups x 12, leaning dumbbell rowing 5 groups x 12, straight leg hard pulling 6 groups x 12.

3、

On Wednesday, the target muscles: shoulders, movements: dumbbell lift 5 groups of x 10, bird bend 5 groups of x 10, single arm lifting dumbbell: 5 groups of x 12, rowing upright: 5 groups of x 12.

4、

On Thursday, the target muscles: Brachial II and Brachial III, movements: dumbbell alternately bends 3 groups of x8, concentrated bends 3 groups of x8, chest single arm bends 3 groups of x 12, narrow bench press 3 groups of x8, one arm neck and back arm bends 3 groups of x8, and back arm bends 2 groups of x 12.