Bench press 8- 12* 10 group
Sitting chest push 8- 12*4 group
Pull-ups 8- 12*3
Bend over and row 8- 12*4
Bowing bird 8- 12*4
Sitting posture: 8- 12*4
Barbell is the ultimate weapon to exercise large muscles.
It is recommended to watch more videos and make the posture accurate.
Two spoonfuls of muscle-building powder (usually spoons) are brewed with warm water every day, and you can drink it while eating bread.
Practice hard. Now is the best time.