There is no need to practice bench press, and the chest shape trained by bench press is not good-looking and round. Can do parallel bars arm flexion and extension. But in order to develop in an all-round way, it is best to do upward bench press.

If you are a beginner, you can do without butterflies. Birds are carved with chests, and it is difficult to develop only by chests.

Rowing is the basic action of practicing back width, and pulling down is the basic action of practicing back width. Both should be practiced.

The basic action of squat can strengthen your physique, increase your vital capacity and stimulate your growth hormone secretion. If you only practice small muscle groups, it is not enough to stimulate the body to secrete a lot of growth hormone.

As a beginner, you can practice the whole body three times a week at a time. Beginners are not strong enough, so don't practice too much in each part. Just do the basic exercises of 1 and 2. For example, do 1 and two basic exercises of chest, back and legs respectively.

Don't neglect your shoulders. Shoulders grow slowly. Don't waste them in the first place. You can do barbell pressure and dumbbell pressure.

Also, don't just do equipment training. Without strong cardiopulmonary function, you can't support high-intensity equipment training. I also need to spend time running and cycling.