Friend, how many times can you practice a week?
If I can practice for 4 times, I will usually be divided into chest, arm, leg and shoulder. Run for 40 minutes after each anaerobic equipment is completed.
As for the choice of equipment weight, I won't say it. I'm sure you won't know.
1. Chest barbell bench press 4 groups 12, dumbbell bench press 4 groups 12, dumbbell flying bird 4 groups 12. After that, I don't mind adding some machine exercises to push my chest and making some steel ropes to stretch my chest muscles.
Second, four groups of shoulder pull-ups are selected according to their own abilities. Dumbbell lifts four groups 12, and the width and distance of high-position tensioners are slowly mastered by themselves, and barbell rowing four groups 12.
Three, leg barbell squat four groups, one group 12, hard pull, four groups 12, all used up as leg equipment.
4. Arm dumbbell arm bend 4 groups 12, barbell arm bend 4 groups 12, barbell 2 1 (also called 2 1 salute). The number of times the pull-ups are reversed depends on one's ability. If you still have energy, make arm equipment.
Do warm-up and warm-up activities before practice, stretch a certain part before practice, do aerobic exercise for 40 minutes after practice, and then take a bath to replenish some protein. I am very happy.
I hope I can help you, Pure Hand.