Your training method also makes home training. You need a pair of 20 kg dumbbells and a pair of crank barbells. Take 30-50 minutes to exercise every day during 16:00-20:30. According to your situation, the training method of taking a day off is more suitable for you.

The first day of pectoralis major: Dumbbell flying bird in prone position 4* 15, dumbbell push in prone position 4* 15, push-ups 3* 15.

On the second day, the leg (quadriceps femoris) rectus abdominis: belly rolling or sit-ups (replaceable) 4*20 leg lifting 4 * 20 squatting 4* 15.

On the third day, latissimus dorsi: single-arm dumbbell rowing 4* 15 barbell rowing 4* 15.

On the fourth day, deltoid muscle (shoulder muscle) leans against dumbbell flying bird (back beam) 4* 15 dumbbell lifting (front beam) 3* 15 dumbbell or barbell pressing (training deltoid muscle compound movements) 4* 12 dumbbell side lifting (middle beam) 3* 12 dumbbell lifting.

Day 5 Brachial forearm: supine barbell arm flexion and extension (the main training action of Brachial III) 4* 12 single arm flexion and extension (lateral head of Brachial III) 3* 12 sitting posture neck dorsal arm flexion and extension (medial head of Brachial III) 3* 12 dumbbell or barbell flexion and extension 4 */kloc-0.

A cycle of five days, a day off, and a cycle in turn. In order to achieve the purpose of exercising, it is not enough to exercise alone. Good attitude, reasonable diet and regular work and rest are all important links. Your family conditions are limited, and the training plan can only do this.