On Monday, shoulder exercises, push back and forth, dumbbell side lift, bending over birds and supine leg lift.

Tuesday is divided into three groups: back pulling, rowing, diagonal rowing and sit-ups.

Practice three groups on Wednesday: chest supine bird, push-ups with feet 50 cm higher than hands, and flat push-ups

On Thursday, I practiced dumbbell squats, dumbbell lift heel and supine leg lifts.

Practice three groups on Friday: barbell bending, dumbbell bending, bending stretching, supine back support and sit-ups.

Push-ups don't have to be done every day, but they don't work. You can practice once on Wednesday.

I think fitness is mainly about how to persist and practice scientifically. It doesn't matter whether the equipment is good or bad. Good conditions have good conditions and bad conditions have bad conditions.