At first, I practiced one part every day, and each part has 4-5 movements, such as chest exercises: supine barbell press, upward inclined barbell press, supine dumbbell press, upward inclined dumbbell press, and wire rope pull-down chest pliers (which can be replaced by butterfly chest pliers), and each movement has 4-6 groups. If you have spare capacity, you can add two groups of push-ups to achieve exhaustion and ensure the maximum stimulation to the chest muscles.

Practice five days a week and take two days off, which can be continuous or interspersed. Just started practicing like this. After a month, you will be familiar with the basic movements and have a general understanding of your physical condition, so you can make an adjustment training plan for yourself according to the actual situation. As for exercise, I recommend muscle net learning, which is very comprehensive.