In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. Novices can do 8 to 12RM load, and each group can probably do 8 to 12 load. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes. Warm up for 10 minutes before doing the following exercises, and then you can run.

Chest: dumbbell bench press, dumbbell flying bird, push-ups (4 groups each, about 20 push-ups);

Biceps brachii: dumbbell single arm flexion and extension (6 groups in each group);

Legs: squat, arrow squat, heel lift (6 groups each);

Triceps brachii: dumbbell flexion and extension, narrow push-ups, dumbbell neck and back arm flexion and extension (4 groups in each group);

Back: pull-ups (try to do more than 10) and dumbbell rowing (4 groups in each group);

Shoulders: push-ups, front horizontal lifts and side horizontal lifts (4 groups in each group);

Abdominal muscles: supine leg lifting group 4.

Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds. Abdominal muscles are practiced about three times a week. Exercise chest muscles and biceps brachii on the first day, legs and triceps brachii on the second day, back and shoulders on the third day, and rest on the fourth day. Practice for four days in a cycle.

After exercise, the muscles of the body begin to grow, which requires a lot of high-quality protein. In addition to daily dietary supplements, protein powder is generally supplemented. Protein powder can be bought on PQfitness and so on.

Make some adjustments according to your own conditions, I hope it will be useful to you.