This week continues: Week 4
In the fifth week, you only work out two days: Monday and Thursday.
The number of exercise groups is 3-4, and the RM reps are 8-12
Monday:
The number of exercise groups above is 3-4, and the RM reps are 8-12
Thursday:
Exercise 3-4 groups of each of the above movements, and the RM number is 8-12 times. The third action is shrugging. 
Family dumbbell bodybuilding and fitness plan series:
First week
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7