Dumbbell Squat 10- 15RM (times) x3 Group

Dumbbell straight leg hard drawing 10- 15RM

Dumbbell Scissors Squat 10- 15RM

Chest, the next day Shonlde chest training.

Dumbbell chest push 10- 12RM (times) x3

Dumbbell wide chest 10- 12RM

Dumbbell bird 10- 12RM

On the third day, chest, Shane came back for training.

Dumbbell single-arm rowing: 10- 12RM (times) x3

Hard drawing of dumbbell bent leg: 8- 10RM

Dumbbell bending stroke: 10- 12RM

Day 4 Back Shoulder Training Day

Sitting dumbbell press 10- 12RM (times) x3

Standing dumbbell side lift 10- 12RM

Vertical dumbbell rowing 10- 12RM

Day 5 Arm 2 Head Training Day

Sit on the dumbbell and bend alternately 8- 12RM (times) x3.

Dumbbell bending hammer 8- 12RM

External rotation dumbbell bend 8- 12RM

Day 6 Arm 3 Head Training Day

One-arm dumbbell neck and back arm flexion and extension 8- 12RM (times) x3

Dumbbell bending arm flexion and extension 8- 12RM

Narrow body push-ups 10- 15RM

Day 7 Abdominal Training Day

Sit-ups 15-20RM (times) x3

Supine leg lifts 15-20RM

Rollover sit-ups 12- 15RM

From both ends 12- 15RM

(Take a break between the above action groups for 60-90 seconds. Take a 90-160s break between actions)