I use combination exercises:

Practice biceps brachii, pectoralis major and quadriceps femoris on Monday and Thursday; Practice triceps brachii, scapula, back muscle and biceps femoris on Tuesday and Friday; Practice neck muscles (not suitable for beginners), quadriceps femoris and quadriceps femoris on Wednesday and Saturday. Rest on Sunday. Forearm muscles, calf gastrocnemius muscles and abdominal muscles are practiced every day without rest.

All kinds of equipment: I like sitting rowing machines and barbells best, which have good effects on the back, chest, upper arms and thighs. I practice in four groups every day, 6-7 in each group, because there is no interval between alternating exercises.

When you go for the first time, you must warm up first, and master the use methods and movement positions of various instruments as well as your suitable weight (not that the greater the weight, the different effects will be different). Don't pursue swelling, don't get hurt for the first time.

Ask more questions. Generally, those who practice well have their own experiences, and most of them like to share them with others. Let others design exercise methods according to your actual situation.

Be sure to pay attention to: 1, fully warm up (extremely important), 2, be modest and ask more questions, 3, it is best to have company, and the same exercise is several times more effective than one person. 4. Do a good massage after exercise.