I don't know your specific situation. I'll give you a definite primary plan first, and then adjust it when you have experience.

In fact, it's a bit premature to build muscles quickly just after going to the gym. It is more appropriate to improve your basic physical fitness first and then practice your muscles.

The first week to the second week is the adaptation period. Warm up by running every day, then know the purpose of each instrument and do everything well. By the way, I have a comprehensive understanding of my physical fitness.

Starting from the third week, it is recommended to adopt a cycle of three days of training and one day of rest.

On the first day, jog for 30 minutes and warm up at medium speed.

Barbell rowing (60-80% of the maximum weight)12-8 * 4 groups, and the rest between groups shall not exceed one minute.

Hard pull, 12*4 The first group of light warm-ups.

Barbell bending 12*4

Run with a small dumbbell 15 minutes;

The next day, jog for 30 minutes and warm up at medium speed.

Squat 30*4 first group lightweight warm-up

Sit-ups 30*4

Supine leg lifts 30*4

Run with a small dumbbell 15 minutes;

Jog for 30 minutes every three days and warm up at medium speed.

The first group warms up with bench press 30*4.

Barbell or dumbbell shoulder lift 30*3

Supine dumbbell flying island 30*3

Run with a small dumbbell 15 minutes;

Rest on the fourth day.

Pay attention to choose your own weight, stick to it when you can't move, and do it when the action is not in place.

Choose only barbells and dumbbells, and try not to use other instruments. After half a year, I won't need to be taught by others. I'll make my own plans. As long as you can support it for more than 3 months, I believe you can already meet your current requirements. Eat less and eat more to ensure adequate intake of protein. Extra protein powder can be supplemented when the amount of exercise is particularly heavy, but it is safer to find these imported things in physical stores such as pqfitness.