It is best to practice the muscles of the same part together at short intervals.

Specifically, for example, touching the chest muscles, bench pressing a group of 8- 12, and touching about 5 groups.

Rest between each group for 35s to 1 min (the specific time can be adjusted by yourself).

Then lie flat on the bench, expand your chest with dumbbells, press a group of 8- 12, and touch about 5 groups.

Rest between each group for 35s to 1 min (the specific time can be adjusted by yourself).

In this way, the chest muscles are fully exercised and stimulated, and after a rest of 1 week, the chest muscles are exercised again.

The pectoral muscle enters a benign growth cycle and the effect is very good.

Of course, if you go to the gym once, 1.5 hours is the best.

You can also exercise your back or something in the same way.

The rest period of muscles is 1 week, so after a certain part of exercise, rest for a week.

Practice this part again.

If it is the second time to enter the gym, you can exercise your abdominal muscles and arms.

Third contact with legs and shoulders

Just go three or four times a week. Ask the coach in the gym and make a copy with the coach.

The fitness plan will be better.