It is no problem to go once every two days and once every three days, but if you don't reach the training amount, it means that you have practiced in vain, that is, you don't work hard.

Secondly, the training content is single.

Bench press: barbell 10 kg 10 times, a group of two barbells 20 kg 10 times, a group of two barbells 30 kg 10 times, a group of two barbells 40 kg 8 times, a group of two barbells 50 kg 6 times, a group of two groups (if the weight,

Push-ups: 30 wide supports in one group and 2 groups, 15 narrow supports in one group and 2 groups.

Horizontal bar: 15 times in a group of 4 groups (don't pull the horizontal bar by relay)

These courses must be completed with good quality and quantity, because they are a combination of training contents.

Again: without a professional coach, you may not be able to reach the number of times and groups.

When you do these exercises, you must remember to stick to it, stick to it, and do every movement and group according to the requirements (it is best to have a coach). When you achieve the last two or three, you must stick to it, because these two or three are what we need before we achieve our goal. You got it?

For reference only, I hope I can help you.