You have to understand whether it is muscle pain or other pain. Muscle soreness is normal. When exercising, muscles produce a lot of lactic acid under anaerobic conditions, which can only be discharged after rest.

You'd better practice one part at a time and practice in cycles, such as:

Day 1: Chest muscles-bench press chest muscles+triceps brachii-parallel bars arm flexion and extension

The next day: the back muscles are fully grasped, and the narrow grip pull-ups bend the biceps brachii-dumbbell.

Day 3: Legs-Weight Squat-Dumbbell Side Lift

Day 4: Rest

This four-day training cycle should allow muscles to rest. And to avoid excessive exercise, it is best not to exercise for more than 40 minutes at a time, and the rest time between groups should be controlled within 2 minutes. Stimulate muscles with high intensity and density. Don't delay, because muscles are prone to fatigue and injury.