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."