Since fitness is for health, we should follow the principle of comprehensiveness. You can't just practice the upper body without practicing the lower body. If you don't practice your legs for a long time, you will soon reach the platform period, your muscle development will be limited, and your strength and girth will stagnate.
In fact, the fitness time is very flexible. As long as it is 2 hours after a meal, you can exercise. According to your schedule, find a time to exercise at your best.
If we can exercise four days a week, we can make a four-day cycle fitness plan:
The Quaker's name for Sunday
Chest: flat bench press 4* 12 upward inclined dumbbell bench press 4* 12 straight arm chest clamp 4* 12.
Brachial III: Steel wire press down 4* 12.
the next day
Back: high-position pull-down 4* 12 sitting rowing 4* 12 single-arm dumbbell rowing 4* 12
Brachial 2: barbell bending 4* 12
the third day
Shoulder: Head lift by barbell: 4* 12 dumbbell side lift 4* 12.
Bend and row (deltoid posterior bundle) 4* 12
Legs: Squat 3* 12 hard pull 3* 12
The fourth day
Arm 2: barbell lift 4* 12 dumbbell lift 4* 12 dumbbell lift 4* 12
Brachial 3: barbell supine arm flexion and extension 4* 12 under steel wire 4* 12 bending arm flexion and extension 4* 12.
Roll your belly 6*40 every day.
I don't know if you know these training moves. If you don't know, I can send you pictures. After all, the action standard is very important. If the action is not in place, the target muscle will not be stimulated.
Remember, training should be efficient, eating should be scientific and getting enough sleep.
When your training is scientific and efficient, you can consider sports supplements like protein powder.