Your training method is not good, because at night 10 to 2 o'clock is the recovery period of muscles, so your training in it is not only ineffective but also harmful to your health. You can sleep after 10 at night, around 1 1 0/o, and then get up at 7 o'clock the next morning for the best training. This won't break the biological clock, but it may give you a better rest. You exercise late at night, and then you will be fine. Sleep late during the day and can't sleep well. Nothing is more comfortable than going to bed early and getting up early, so I suggest you try my method. If you don't have time to rest together for two days, you can practice your chest and abdomen muscles in different ways. It's best to persist for a long time in these two days, because I usually exercise for an hour every day.