Monday: chest+three heads

Smith bench press 4 groups * 12 times

Four groups of upward inclined dumbbell bench press * 12 times.

4 groups of dumbbell neck flexion and extension * 12 times

Flat dumbbell bench press 4 groups * 12 times.

Four groups of upward tilt push-ups * 15 times.

Dumbbell reverse flexion and extension 4 groups * 12 times

Wednesday: back+two heads

4 groups of high-level pulldowns * 12 times

Line up in four groups in a sitting position * 12 times.

Dumbbell double bending 4 groups * 12 times

Rowing with one arm 4 groups * 12 times/side

Dumbbell rowing 4 groups * 12 times

Dumbbell hanging double-ended bending lift 4 groups * 12 times.

Friday: legs and hips+shoulders

Goblet Squats 4 groups 16 times.

4 groups of sumo squats 16 times.

Push the shoulder in sitting position for 4 groups * 12 times.

Straight leg hard pull 4 groups 16 times

Bulgaria Squats 4 groups * 12 times/side.

Standing posture side lift 4 groups * 12 times.