I don't know how long you have been practicing, but I can give you a plan for your reference. The exercise plan is as follows: exercise chest muscles twice a week, mainly by pushing barbells; Back muscles are exercised twice a week, mainly by pull-ups and rowing; Shoulder muscles are exercised three times a week, mainly by pushing barbells before or after the neck. Lumbar and abdominal exercise needs to be combined with aerobic exercise. Leg muscles are mainly exercised by squatting.

Chest exercise method: bench press or upward oblique press, 10/ group * 5;

Parallel bars stretch and bend, 15/ group * 5;

Flat bird or inclined bird, 12/ group *3.

Back exercise method: pull-ups, 15/ group * 5;

Rowing, 10/ group * 3 ~ 5;

Shoulder exercise method: neck push forward (barbell or dumbbell) or neck push back (barbell or dumbbell), 10/ group *3~5.

Waist and abdomen exercise method: 20/ group *5 [you can carry weight after reaching a certain level]+aerobic exercise.

Leg exercise method: squat, 10/ group *3~5.

Attention: Drink less drinks and drink more water during exercise, and you need to supplement a lot of protein and water within 1 hour after each exercise.