Monday: pectoralis major, barbell chest push (4* 10), dumbbell chest expansion (4* 10).
Tuesday: Double-headed arm, barbell lift (4*8- 12), barbell lift obliquely (4*8- 12).
Wednesday: Three humerus, supine arm flexion and extension (4*8- 12), single arm neck and dorsal arm flexion and extension (4*- 12).
Thursday: rest
Friday: latissimus dorsi, pull-ups (pull three groups, try your best), barbell rowing (3*8- 12)
Saturday: leg muscles, squat (3* 10), leg flexion (3* 10).
Sunday: rest.
This is a preliminary plan.
I hope the more you practice, the healthier you will be.
If you can't go to the gym, change to dumbbells.