Hello, height 188, weight 80kg, figure should be good, body fat content should be moderate, in order to enhance physical fitness, increase bouncing, aerobic and anaerobic training should be combined, hoping to increase muscle/physical fitness and properly supplement protein. Your equipment can train your shoulders, chest, arms and thighs, but it can't take care of your calves. Bouncing mainly depends on the strength of your calves and heel keys. The suggestions are as follows:

Run for 60 minutes on the first day, and keep your heart rate below 150.

On the second day, exercise the chest and humerus with combined equipment, and add protein within 30 minutes after the training.

Run for 60 minutes on the third day, and control the heart rate below 150.

On the fourth day, shoulder and back training was performed with combined equipment, and protein was supplemented within 30 minutes after the training.

Run for 60 minutes on the fifth day, and control the heart rate below 150.

On the sixth day, the thigh and humerus were trained with combined instruments, and protein was added within 30 minutes after the training.

On the seventh day, rest

Stick to it for two months and adjust it according to the situation. If possible, prepare some free-force equipment, such as barbells and dumbbells.

If you have any questions, you can continue to communicate, hoping to help you.