If you can do it more than 15 times, increase the weight, generally 8 to 12 times is appropriate, which is suitable for the first exercise of this action. Part of the chest muscles should be trained to 12 groups, such as four groups of bench press, four times of flying birds and four groups of push-ups. The exercise time of 1 hour includes rest between groups, and the rest time should be within 1 minute. If you don't have much time, you can practice something else during the break, such as practicing sit-ups just after practicing biceps brachii, and practicing sit-ups immediately after practicing sit-ups. I suggest you practice your chest, biceps brachii and abdominal muscles on the first day, your legs, triceps brachii and abdominal muscles on the second day, your back, shoulders and abdominal muscles on the third day, and take a day off on the fourth day.