So, first of all, you should eat more protein amino acids in your diet, such as eggs, milk, fish, whole wheat food and so on. And the training intensity is enough to consider muscle powder, so you should ensure sleep, because muscles grow during rest.
Speaking of training, it is better for amateur trainers to spend 40-50 minutes at a time and feel very tired. You can refer to the following scheme:
The first day: chest+three arms, barbell bench press (wide distance+narrow distance), parallel bars bent arm extension (load-bearing), dumbbell flying birds, etc. , 8- 12rm in each group, 4-6 groups.
The next day, shoulder+back+deltoid: pull-ups (weight-bearing), standing barbell lifts, dumbbell side lifts, forward lifts, backward lifts, etc. , 8- 12rm in each group, 4-6 groups.
On the third day, abdominal muscles+biceps, sit-ups, barbell/dumbbell bending, 8- 12rm in each group, 6-8 groups.
The fourth day, rest.
The fifth day, repeat the first day.
On the sixth day, repeat the second day
The seventh day, repeat the third day.
Besides, the problem with your chest muscles is the cause of push-ups. You only do large-scale push-ups, which leads to lateral development. You can add narrow push-ups or butterflies to your chest.
I hope this helps.