The first day of leg training (high-intensity leg training is conducive to hormone secretion)
Dumbbell squats 10-15RM (times) x3 groups
Dumbbell straight-leg deadlift 10-15RM
Dumbbell scissor squat 10-15RM
Chest training on the second day
Dumbbell chest press 10-12RM (times) x3
Dumbbell broad chest 10-12RM
Dumbbell fly 10-12RM
The third day of back training
Dumbbell single-arm rowing: 8-12RM (times) x3
Dumbbell bent leg deadlift: 8-10RM
Dumbbell bent over rowing: 8-12RM
The fourth day: shoulder training day
Seated dumbbell press 10-12RM (times) x3
Standing dumbbell lateral raise 10-12RM
Upright dumbbell rowing 10-12RM
The fifth day of 2-head training
Seated dumbbell alternating curls 8-12RM (times) x3
Dumbbell hammer curl 8-12RM
External rotation dumbbell curl 8-12RM
The sixth day of 3-head training
Single-arm dumbbell neck arm flexion and extension 8-12RM (times) x3
Dumbbell bent-over arm extension 8-12RM
Narrow grip push-ups 10-15RM
The seventh day of abdominal training
Sit-ups 15-20RM (times) x3
Supine leg raise 15-20RM
Turn sit-ups 12-15RM
Starting from both ends 12-15RM
"RM" is the abbreviation of "repetition maximum" in English, and its Chinese translation is "maximum repetition value". For example, "6~12RM" expresses "a weight that can be repeated up to 6~12 times."