Push 3-6 groups on the barbell ramp on Monday, each group is 6- 15, and the number of dumbbells and birds in each group will increase or decrease. After the number of times in each group is increased or decreased, 6- 15 in each group will cooperate with the exercise of triceps and deltoid muscles.

On Thursday, the barbell pushes up and down, dumbbells and birds push up and down, and then exercise triceps and deltoid muscles together.

On Sunday, the barbell pushes down the ramp as above ... The dumbbell bird pushes down the ramp as above ... and then, as above. ....

In fact, after exercising one muscle group at a time, you can continue exercising after one or two days. There is no need to practice all in one day.

Make the outline of the chest muscles obvious, do more downward tilting movements, make the chest muscles full, and do more prone and upward tilting movements.