The equipment is used in no order. It doesn't matter which one you want to practice first, but there is a big premise. If you have a big muscle group like chest and back and a small muscle group like two heads and three heads, then practice the big muscle group first, and then practice the small muscle group, because when you practice most of it, you also have a little training for the small muscle group. For example, when you practice your back, both heads will warm up, but if your order is correct. On the contrary, if you practice two heads first, your arms will be weak when you practice your back. Therefore, it is recommended that you practice large muscle groups first, usually with two heads on your back and three heads on your chest muscles, and the others are in no order.

One hour is not bad, but if you want to grasp it, that is, if you want to get good grades, you must concentrate on training, so there is no leisure time in the middle. Generally, you can train most of them in half an hour to 40 minutes, so you can train a small part directly without rest, and the effect is good. This is a more substantial training method. Generally, adequate training takes two hours, but an hour also has its advantages, that is, it is relatively easy to recover the next day.