4-6 groups of each movement, each group is 8- 10, and it is best that each group is exhausted.

Practice one posture every day, such as arm on Monday and chest on Tuesday. It's not long, but more than half an hour a day is enough. However, the interval between each group should be as short as possible and should not exceed 1 minute.

In addition, to achieve good results, diet is very important, eat more high-protein things and eat less fried and powdered sugar.

I wish you success!