Monday chest, triceps brachii, abdomen

Chest: barbell bench press 3/ group 12/ dumbbell flying bird 3/ group 12/ push-ups 3/ group 12/ triceps brachii 3/ group 12/ dumbbell neck flexion arm 3/ group 12/ under weight.

Wednesday

Back, biceps brachii, abdomen

Back: Pull-ups 3/ Group 8/ Front Neck Pull-Down 3/ Group 12/ Sitting Stroke 3/ Group 12/ Biceps: Barbell Bending 3/ Group 12/ Oblique Bending 3/ Group 12/ Dumbbell Forehand Bending 3/ Group 65.

Friday

Legs, shoulders, abdomen

Legs: barbell squat 3/ group 12/ bend and bend legs 3/ group 12/ sit and lift legs 3/ group 12/ shoulder: dumbbell sitting pressure 3/ group 12/ barbell neck pressure 3/ group12.

Practice plan 6 times a week.

Exercise box

Flat barbell bench press 3 groups-10 times (training the whole chest), downward inclined barbell bench press 3 groups-10 times (training the lower chest muscles), parallel bars arm flexion and extension (wide grip) 2 groups-10 times (training the lower chest muscles), upward inclined dumbbell bench press (30-degree angle

Tuesday

hard-working

Pull-ups 3 groups-10 (upper back) barbell rowing 3 groups-10 (lower back) narrow grip pull-down 3 groups-10 (upper back) rowing 3 groups-10 (lower back)

Wednesday

shoulder

Sit on the barbell for 3 groups-10 times (full shoulder) Sit on the dumbbell for 3 groups-10 times (full shoulder) Stand-up barbell pull-ups (narrow grip) for 3 groups-10 times (deltoid anterior middle muscle) Lift the dumbbell sideways for 3 groups-10 times.

Thursday

triceps brachii

Narrow grip bench press 4 groups-10 supine arm flexion and extension 3 groups-10 times (triceps brachii) instrument press 3 groups-10 times (triceps brachii) standing dumbbell lift 3 groups-10 times (triceps brachii)

Friday

biceps brachii

Barbell bending 3 groups-10 (biceps brachii) dumbbell bending 3 groups-10 splint bending 3 groups-10 (biceps brachii)

Saturday

leg

Barbell Squat 3 groups-10 times (quadriceps femoris) Kick 3 groups-10 times (quadriceps femoris) Leg Flexion 3 groups-10 times (quadriceps femoris) Leg Bending 3 groups-10 times (biceps femoris) Leg.