Exercise chest muscles, buy a pair of dumbbells, which can be adjusted. You can do chest push-ups, each group is 8- 12, each group has a rest 1 min, and do 6-8 groups. You can do sit-ups and pull-ups, dumbbell rowing, 8- 12, 6-8 groups. Two heads can bend, and three heads can bend and stretch their arms. So it would be better to practice together. You can do arm flexion and extension immediately after bending over, such as reverse push-ups. Abdominal muscles can do 4 groups of 200 sit-ups, 50 in each group. Every exercise 1 hour is appropriate. You can divide into muscle groups and exercise as planned. My plan is to exercise chest, shoulders, oblique and abdominal muscles for one day, and then rest for 1-2 days. Let him recover. In terms of diet, it is recommended to keep the body acid-base balance by eating alkaline foods such as vegetables, fruits and bread just after exercise. You can eat meat and fish for the next meal. The exercise time is 10- 10.30 or 4.00-4.30 in the afternoon. Thank you!

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