In your case, to enter the gym, it is mainly to be familiar with the correct use of various instruments at first. You can ask.

fitness instructor

You don't need to weigh much at first, but you should master the essentials of action and lay a good foundation. After you are basically familiar with the use of equipment, you can start to make a fitness plan for yourself. Remember to come regularly and don't rush for success. This is a fitness plan for you. You can modify the weight or number of times according to your actual situation. Finally, I wish you success!

On Monday,

pull-up

3× 12RM

Heavy bob

Sit down 4× 10

Rowing in a sitting position 4×8

Standing dumbbell bends over and strokes 3× 12.

standing position

Barbell bending

3× 12

Sitting dumbbell bending 3× 10

On Wednesday,

barbell

Bench press

6× 10

Dumbbell bird

4× 10

Spring exerciser

Sandwich chest 4×8

Butterflies with 4×8 breasts.

Press the heavy hammer 3× 10.

Dumbbell flexion and extension 3× 12.

Friday,

Barbell sitting posture 4× 10

3× 12 before dumbbell lifting.

Dumbbell side lift

3× 12

Dumbbells bend over and lift 3× 12 horizontally.

sit-up

3×25

Goat stands up 3× 15.

On Saturday,

deep squat

4× 12

Leg lift 5× 10

Leg flexion and extension in sitting position 4× 12

Prone leg flexion 5× 12

Lift your heels.

6× 12