I know what you mean. You need all your muscles to get enough exercise, so you need different fitness equipment, fitness methods and fitness loads. Targeted exercise for the muscles you want to exercise, you can practice from light to heavy until you are weak, and only practice one part at a time. For example, if you need to practice your chest muscles today, only your chest muscles or your latissimus dorsi, then only your latissimus dorsi. It seems that your schedule is reasonable. You'd better find someone to practice with you to protect you, because bench press is very dangerous. You can write down the number and weight of exercises, for example, each group 12- 15 times, 3-4 groups, and the interval between each group should not exceed 60 seconds. Generally speaking, half an hour to an hour is enough for exercise. Like professional fitness instructors, they take detailed notes during exercise.

It should be noted that warm-up exercises must be done before exercise. You can choose treadmill or spinning exercise 15 to 20 minutes of warm-up.

Fitness records and fitness plans.