Simply put, muscle training is mainly divided into the following parts: chest, back, shoulders, arms, waist and abdomen, legs, to develop in a balanced way, we can't ignore one place.

Equipment you need: a bench and a pair of dumbbells (15-20k g/ piece, of course, the detachable one, because different movements need different weights). With dumbbells, you can bench press and fly (practice chest); Can stand upright, cross-lift, front cross-lift (shoulder training); Can do all kinds of arm bending and lifting (biceps brachii); The dumbbell behind the neck bends and bends the arm support (triceps brachii), and you can also do squats and weight-bearing lunges (leg training); You can also do dumbbell bending and rowing (latissimus dorsi). This will build most of your muscles (though not as good as in the gym). Detailed action decomposition, you'd better check the information, a lot.

As for the training plan, you can practice one part (chest, back, shoulders, arms, waist and abdomen, legs) every day, and each part has no less than 20 groups of movements, each group is 8- 12. These 20 groups can be one or two movements, and you can see which movement stimulates your muscles the most.

In fact, the best fitness equipment is barbells and dumbbells. Of course, if you have that kind of combined equipment at home, it is better to use it together. After all, fitness movements need to be changed frequently.

You can refer to the dumbbell exercises of Baidu Encyclopedia.