I used to exercise at home for a long time. Because I was at home at that time, the equipment was limited, only a pair of adjustable dumbbells and supine boards. Insist on exercising every day, and finally achieved good results. Let me introduce my fitness experience.
Chest muscles: dumbbell bench press, focusing on pectoralis major, deltoid and triceps brachii. Dumbbell bird, focus on training chest muscle suture. Then there are push-ups.
Shoulder: Lift dumbbells horizontally and train the middle bundle of deltoid muscle. Dumbbells are bent on birds to train the posterior deltoid muscles. This action does not need too much weight, this part of the muscle group is very small.
Biceps biceps brachii: dumbbell bending
Triceps brachii: Dumbbells bend over and stretch their arms.
Back: rowing with dumbbells, the back is a large muscle group with heavy weight.
Abdominal muscles: There are many training methods. I think it is more effective to do sit-ups on the supine board. Abdominal muscle training needs high frequency and times, that is, training as soon as you have time, instead of resting and recovering every other day like other muscle groups, and every training takes a high number of times.
Legs: It is relatively simple to train these muscles with dumbbells, that is, squat.
As for the number of groups of each action, there are different opinions. Some materials say that the number of groups is too high to practice any more, but most of them are still within four groups. I was also training in about 4~5 groups. The frequency of each group is 8~ 12 times. Weight 8~ 12RM chest muscle and shoulder training: 4~5 groups for each movement, and the weight of shoulder training should not be too heavy.
When doing abdominal exercises on your back, you usually do five groups of 50 times/group, and sometimes the first group does 100 times. Determine the amount of exercise according to your actual situation, and appropriately increase the number and frequency of groups.
I hope my experience can help you.