Pull-ups are held wide (at least 5 at a time), then push-ups (at least 20 at a time), barbell hard pull (the weight can only be controlled within 20 at most), and then push-ups (the same weight can only be controlled within 20 at a time). This combination training method is very tiring and can also be used as aerobic exercise. Don't rest for more than 20 seconds between exercises. Do it dozens of times before you do the next item. You can do five groups in a row. If you are physically strong, you can do more.

The above actions can be practiced to the back muscles, trapezius muscles (I think this should not be counted as the back), deltoid muscles, biceps, triceps, chest muscles and forearms.

As for the rough machining of 1 week, it is impossible. Even taking steroids is useless. Even taking steroids takes a month, and it doesn't get thicker. Just a few lines at most. Especially push-ups are not difficult. Even if you can do 1000 at a time, your arms are not necessarily thick.

If there is no room for pull-ups, you can use barbell rowing and bending instead. The rowing weight should be controlled below 20 at a time, and the bending should be controlled around 10 at a time.