If you have a plan, you need some props for action. If you don't have them, try to find something to replace them. In particular, chest training requires the use of supine boards.

musculus pectoralis major

Flat dumbbell bench press 5x 10

Inclined bench press 4x8- 10

Uphill Dumbbell Bird 4x8- 10

Tilt up the bench press 5x 12.

Standard push-ups 5-6x 12- 15 (wide position, elbows need to be spread outwards)

arm

biceps

Standing against the wall with dumbbell arms 3x 10- 12.

Dumbbell bends over the inner arm of one hand by 3-4x 10.

Dumbbell sitting posture, elbow and arm bending 3x 10- 12 (elbow placed near knee)

Dumbbell standing posture, chest suspension, alternating arm bending 4x 10- 12

Dumbbell supine/prone arms bent 4x8- 10

triceps muscle

Flexion and extension of the back arm of the dumbbell neck 4x 12- 15.

Dumbbell bending arm flexion and extension 4x8- 10 (arm approximately parallel to the ground)

Upward posture and backward arm flexion 5x 12- 15

Flexion and extension of straight parallel bars 4x 10- 12

Narrow push-ups 5x 12- 15 (palms on chest, arms near waist about shoulder width)

You can arrange your own exercise time, and then recommend three mobile phone softwares, video tutorial of chest and abdomen tearing fitness, advanced video tutorial of chest and abdomen tearing fitness, and fitness book. If you have an Android phone, you can use it, but Apple can't. See if there are any problems.