I said my plan, Monday, barbell bench press 8 groups, each group 8- 15 times, the first 4 groups after each group plus 10 kg (suitable for their own amount). The second barbell presses the pectoralis major back, 4 groups, 8- 15 strokes in each group; In the third movement, the dumbbells lie down and press, 4 groups, each with 20-25 strokes; The fourth action dumbbell bird, 4 groups, 20 strokes in each group; And the fifth action, 20 strokes each. about

Posterior abdominal muscles, sit-ups, or follow the video of abdominal muscle ripper X.

Tuesday back, hard pull, 6 groups, 10- 20 strokes per group, rowing 4 groups, about 20 strokes per group, pull-ups, or dumbbells.

Rowing with one hand, four groups, 20 strokes in each group, two kinds of equipment. Don't know the name, just ask the coach.

On Wednesday, shoulder, barbell pressure, 4 groups, each group 10-20, dumbbell sitting pressure 4 groups, each group 20 times, dumbbell standing bird 4 groups, each group 15-20 times, (this action is the essence, very painful, but the effect is very good), dumbbell shrugs.

This is basically an infinite loop. In the meantime, you change some movements. Basically, if you practice for a month, you can do other moves while watching others practice. Do abdominal exercises every time, at least 4 times a week.

Squat your legs, just like sprinting, just practice two more devices. You can go 3-4 times a week, just make reasonable arrangements yourself. I have practiced this plan for three years, which is my own systematic summary.