I'll give you a plan. It is only suitable for beginners. Standard wide push-ups, 10 sets, one day 10 sets. Standard sit-ups, legs bent 90 degrees, a group of 25, 6 groups a day. Squat, a group of 30, 5 groups a day, straight legs and heels, 3 groups a day, each group is exhausted. Sitting posture with bent arms, one group 10. Five groups a day. Bending with load, 15 group, 5 groups a day. The latter is not very useful at home. Lift heavy objects and shrug, 20 groups, 4 groups a day. Rowing with heavy weights, 15 group. Four groups a day. All the above actions are a one-minute break between groups and a three-to-five-minute break between actions. I've told you so much to exercise all your muscles, but I can't exercise on the same day. Really want to learn, add Q 1242284699.