Hello, my friend! Let me answer for you: the first training, three times a week, mainly focuses on large muscle groups. Each group should do 8- 12 times to develop muscle mass, and rest for 90- 120 seconds between groups, with 3-5 groups in each part; To develop muscle strength, each group should have 3-5 times, rest for about 3 minutes between groups, and 5-8 groups in each part, otherwise the muscles will not be stimulated as they should be. The total number of groups in each training is 20-30. According to personal needs (strength, muscles, etc. ), combined with the above introduction, you should choose the corresponding times, times and rest time (unless otherwise specified). Monday. Chest. Triceps: barbell bench press supine bird parallel bars arm flexion and extension abdominal muscles: sit-ups (exhausted in each group, 5 groups) Wednesday. Legs and biceps: the barbell squats for standing, and the heel is raised for sitting position (each group is exhausted, 4 groups). The dumbbell bends on Friday. Back, biceps and shoulders: the barbell pulls down hard and pushes the shoulders. After each training, jog for 40 minutes, and be sure to warm up before training. Stretch. You can drink some milk immediately after exercise. Nutrition: Eat three meals normally, 10 in the morning and 4 pm, and eat some high-protein foods, such as an egg and a bottle of yogurt. Take a tablet of vitamin C and E in the morning and evening (strong antioxidants help muscles recover quickly) and rest: sleep normally for 8-9 hours every day. If you don't understand the above actions, or you don't. Dumbbells and self-weight exercises are enough for beginners, such as sit-ups, push-ups, squats, pull-ups and so on. After three months of training, you'd better find a gym. Push-ups in three groups of 20 (chest exercises). There are 30 sit-ups in two groups (the movements must be standard) (abdominal exercises). The two groups 10 (abdominal exercises) come from both ends of the V, and pull-ups are good exercises for biceps brachii, deltoid, pectoralis major and dorsal muscles on the arms, with obvious effects, but they must be adhered to. Note: (Muscles are not practiced every day, and there must be a process of absorption. Generally, muscles can rest for 48-72 hours, and it is not necessary to practice every day, but three times a week, with good results. Don't start this training until the muscles of the last training are not sore ~ ~ ~) I hope my answer will satisfy you! (This answer is personal, please don't copy it. )