Then flat dumbbell bench press 4X 12 chest oblique dumbbell bench press 4X 12 upper chest oblique dumbbell bird 4X 12 chest muscle outer seam increases the area of parallel bars arm flexion and extension 3X8 lower chest (reducing nipple fat and refining into square chest muscle must be done with chest). As for the weight, you can master it yourself. By the twelfth, you will be basically exhausted, and this weight is appropriate.
Finally (at first, you can start with leg lifting and leg lifting, and the contact time will increase a little), take a day off (or do abdominal muscle tearing), practice back+double-head pull-ups (no one can help you), and each group of six groups has 4~ 10 dumbbells according to personal conditions. Six groups should rest on one arm, not too long, for a minute at most.
four
How to do this action of practicing two heads? You should know that the three groups can practice shoulder+leg dumbbell side lift+dumbbell front lift every other day (the super group moves one after another without rest) 4X20 dumbbell rotary lift 4X20 hand-held dumbbell stride 4x20 (the movement is very simple, one-handed dumbbell lifts the heel 4X 15 abdominal muscle ripper), which is a relatively comprehensive fitness plan. If you think it is necessary to strengthen chest exercise, do more push-ups and sit on the mat to make your chest full and not droop ~ do it every other day.