The daily training content is as follows: each group 15RM, that is, it can only lift the weight of 15 times, which is relatively light and suitable for beginners.
Chest bench press 1 group,
Pull down the back rope neck forward 1 group.
Recommended sitting posture shoulder and back combined apparatus 1 group.
Three-headed rope standing posture drop-down, 1 group
2-head bending group on 2-head combination instrument 1
Leg squat or leg lift 1 group
1 group: the second leg bends in prone position.
Leg standing dumbbell and heel lifting 1 group
Abdominal muscle sit-ups 1 group
For the above actions, the rest between groups is 1 minute.
Basically, the muscles of the whole body have been trained. Take your time, step by step. I can't stand practicing too much in one day. Wait for strength or endurance, then distinguish and train.
You can usually see the effect in a month.
Ask again if you have questions.