As a newcomer, Xiao Bai has just entered the gym. He should have his own plan and know what he wants. I suggest that Xiao Bai can practice some simple movements such as dumbbells, and it is best to practice his comprehensive quality. If you can afford it, you can sign up for a private education, because the important thing at the beginning of fitness is not the quantity, but the correct practice movements. If you do something wrong, your muscles will be deformed. It is not conducive to the next training. For students who have just started fitness, I hope to know some training cycle knowledge first. In the preparation period, students who have just started training should start from the whole body adaptation training and try to practice all parts of the body with a large amount of exercise and a small load.
Mid-term training, slowly transition to segmented training, divide the body into several parts, 3-4 times a week, practice different parts each time, and the training interval of each part should not exceed 3 days.
I'll answer you when you arrive.
Remember to learn all the basic training action patterns well and do the right actions.