Chest muscles: bench press, parallel bars arm flexion and extension, rope clamping chest, etc.

Latissimus dorsi: pull-ups, rowing, high pull.

Abdominal muscles: belly roll, Russian twist, leg lift.

Triceps: straight arm press, narrow bench press, flexion and extension of the back arm of the neck.

Biceps: Bend, reverse grip pull-ups.

Legs: Raise your heels.

Quadriceps femoris: Squat and lift legs.

Generally do five groups, each group is 8- 12 times. You can also consult a fitness veteran. If you have a good attitude, you will generally be told. Pay attention to protein's supplement and rest for at least 4-5 days a week.

Please teach directly if you have money.