One is that large muscle groups such as back muscle and chest muscle need to rest for 3 days at a time, and biceps brachii, triceps brachii and deltoid muscle need to rest for 2 days at a time, because the muscles tear during the exercise of weight-bearing equipment and need enough rest to repair and grow thick muscle fibers.

The second is to specify a 3-day or 4-day fitness plan for the muscle parts that need to be exercised, which can be flexibly adjusted according to your own time and endurance.

Third, you must supplement enough protein after exercise, otherwise the torn muscles can't absorb enough protein, can't repair and thicken muscle fibers well, and the exercise effect will be useless.

I hope I can help you and adopt it.