Barbell bench press: 8*5

Dumbbell bench press: 8*5

Dumbbell fly: 8*5

Equipment (rope) chest clamp: 8*5

Note: Bench press and fly can be trained lying down, incline and decline respectively.

Dumbbell neck arm flexion and extension: 8*5

Gantry rope depression: 8*5

Bent-over dumbbell arm extension: 8*5

Note: Choose the appropriate weight

Pull-ups: 8*5

High pull-down: 8*5

Seated rowing: 8*5

Bent-over dumbbell row: 8*5

Bent-over barbell row: 8*5

Note: Barbell rowing does not need to be performed in the early stage, as it is easy to get injured.

Barbell curl: 8*5

Standing dumbbell curl: 8*5

Preacher Bench Curl: 8*5

Note: Pay attention to muscle stretching between sets and after training.

Barbell shoulder press: 8*5

Dumbbell shoulder press: 8*5

Dumbbell lateral raise: 8*5

Bent over chest with dumbbell fly: 8*5

Note: Pay attention to the weight and shoulder stability

Equipment seated abdominal curls 15*5

Hanging leg raise: 15*5

Supine leg raise: 15*5

Note: Pay attention to the range of movement and do not injure your waist

Barbell squat: 8*5

Barbell lunges: 8*5

Seated leg extension: 8*5

Equipment supine leg press: 8*5

Dumbbell calf raise: 10*5