This plan is suitable for professionals who frequently go to the gym and are in a non-competition training plan. When exercising, other parts of the body are also being exercised. Every day's movements are targeted differently, and the muscles in other parts also have enough time to rest. What needs to be emphasized is that although there are not many actions every day, every RM must be completed with high quality and efficiency.
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
Day 4 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
Twisting sit-ups 12-15RM
Starting from both ends 12-15RM