I don't know how long you have been practicing, but I can give you a plan for your reference. The exercise plan is as follows: exercise chest muscles twice a week, mainly by pushing barbells. Back muscles are exercised twice a week, mainly pull-ups and rowing. Shoulder muscles are exercised three times a week, mainly by pushing barbells before or after the neck. Lumbar and abdominal exercise needs to be combined with aerobic exercise. The exercise of leg muscles mainly depends on squatting. Chest exercise method: bench press or squat. The parallel bars are extended and flexed, 15/ group * 5; Flat bird or oblique bird, 12/ group *3. Back exercise method: pull-ups, 15/ group * 5; Rowing, 10/ group * 3 ~ 5; Shoulder exercise method: neck push forward (barbell or dumbbell) or neck push back (barbell or dumbbell), 10/ group *3~5. Waist and abdomen exercise method: 20/ group *5 [you can carry weight after reaching a certain level]+aerobic exercise. Leg exercise method: squat, 10/ group * 3. You need to replenish a lot of protein and water within 1 hour after each exercise. If you have any other questions, please send them to the email: Arnold Shuo 1028@hotmail.com.