Chest:

Push-ups (including upward inclined push-ups, standard push-ups, downward inclined push-ups, etc. ), the training part is different, you can choose to do it according to your own situation. The main points of action can be Baidu or download keep), barbell horizontal push, barbell oblique horizontal push (choose appropriate weight, take your time), dumbbell flat bird, butterfly machine to clamp chest, chest pusher to push chest.

Biceps brachii:

All kinds of arm bending (barbell, dumbbell, biceps trainer, gantry, etc. )?

Back off:

Pull-ups, high-level pull-downs, bending strokes, rowing machines, gantry straight bars, straight arms, etc.

Triceps brachii: all kinds of arm flexion and extension (dumbbell, gantry)

Shoulders: (in the order of deltoid front, middle and back) dumbbell front horizontal lift, side horizontal lift, oblique bird, shoulder push, etc.

Hip: hip bridge, barbell-loaded hip bridge, squat, barbell-loaded squat, hip trainer (I don't know the name, it's probably the machine that lifts your legs backwards)

Legs: quadriceps trainer, weight-bearing squat, hard pull squat can exercise hips and legs at the same time, as well as toes on the back of calves.

? There are many movements and instruments, so don't be greedy for quick results. Take your time. Come on.

If you find it useful, remember to adopt it.