The first set practices four days a week.

Monday (practicing chest muscles, triceps brachii, back, forearm and abdominal muscles):

1, bench press dumbbell bench press: (4-5 groups 8- 10rm/ group) mainly exercise chest muscles.

2. Descending Dumbbell Flying Birds: (3-4 groups 10- 12rm/ group) mainly exercise the inner and outer muscle groups of chest muscles.

3. Flexion and extension of one-handed dumbbell neck back wall: (4-5 groups 10- 12rm/ group) mainly exercise triceps brachii.

4. Bending dumbbell arm: (3-4 groups 10- 12rm/ group) mainly exercises triceps brachii.

5. Bending and dumbbell stroke: (4-5 groups, 8- 10rm/ group) mainly exercises back muscles.

6. Hand-held dumbbell wrist bending: (4-5 groups 10- 12rm/ group) mainly exercises forearm muscles.

7. Load-bearing alternating belly rolling: (4-5 groups in each group are exhausted) mainly exercise abdominal muscles.

Wednesday (leg exercises, deltoid, biceps, abdominal muscles):

1, dumbbell squat: (4-5 groups, 8- 10rm/ group) mainly exercise quadriceps.

2. Dumbbell Squat: (3-4 groups 10- 12rm/ group) mainly exercises quadriceps femoris.

3. Sitting on dumbbells and bending: (4-5 groups 10- 12rm/ group) mainly exercise biceps brachii.

4. Dumbbell hammer lifting: (3-4 groups 10- 12rm/ group) mainly exercises the brachial muscles.

5. Sitting dumbbell press: (4-5 groups, 8- 10rm/ group) mainly exercises the middle and toe muscles of deltoid muscle.

6, standing dumbbells to lift heels: (4-5 groups 10- 12rm/ group) mainly exercise calf muscles.

7. Load-bearing alternating belly rolling: (4-5 groups in each group are exhausted) mainly exercise abdominal muscles.

Friday (back, chest, head, forearm, abdomen):

1. Bowing over dumbbells for rowing: (4-5 groups, 8- 10rm/ group) mainly exercise back muscles.

2. One-handed dumbbell rowing: (3-4 groups, 10- 12rm/ group) mainly exercises back muscles.

3, dumbbell straight leg hard pull: (4-5 groups of 8- 10rm/ group) mainly exercise erector spinae and biceps femoris.

4. Bench press dumbbell bench press: (4-5 groups, 8- 10rm/ group) mainly exercises chest muscles.

5. Flexion and extension of one-handed dumbbell neck back wall: (4-5 groups 10- 12rm/ group) mainly exercise triceps brachii.

6. Hand-held dumbbell wrist bending: (4-5 groups 10- 12rm/ group) mainly exercises forearm muscles.

7. Load-bearing alternating belly rolling: (4-5 groups in each group are exhausted) mainly exercise abdominal muscles.

Sunday (practicing deltoid, leg, head and abdominal muscles):

1, sitting dumbbell press: (4-5 groups 8- 10rm/ group) mainly exercise the middle deltoid muscle.

2. Dumbbell lifting: (3-4 groups 10- 12rm/ group) mainly exercises the triangle toe.