I will make a plan for you.

Monday's chest: bench press bench press 4* 10 upward inclined bench press 3* 10 upward inclined dumbbell press 3* 12 parallel bars arm flexion and extension: 4* 10.

Butterfly machine clamps chest 4* 15 (light weight, mainly muscle sense) with three heads: supine arm flexion and extension 4* 12.

Press 6* 12 with the reverse handle (pyramid weight decreases).

Wednesday's back: Pull-ups 6* 10 (booster can be used if the strength is insufficient) and high pull-downs 4* 12.

Pull down 4* 12 with the back grip, row 4* 12 with two heads: barbell bending 4* 12 dumbbells alternately bending 4* 12.

Note: the above back exercises are mainly to increase the width.

Improve your strength and help you form an inverted triangle. After a while, you can increase the paddling action and increase the thickness of your back.

Friday's shoulder and abdomen: Smith pushes the shoulder 6* 12, lifts the side 4* 12, and leans the bird 4* 10.

Butterfly swimming machine practice deltoid posterior bundle 3* 15 abdomen: There are many movements, you can try them all yourself and find the one you feel most.

In addition, my personal opinion is to practice your legs, because leg practice will affect your balanced development and later strength improvement.