If you are obese, you can train more, but not more than 1.5 hours (warm-up).
If you are thin, it is recommended not to warm up for more than 60 minutes.
But your requirement is fitness, so aerobic exercise can be strengthened.
Training should be regular: on the first day, you can't practice anything else.
The suggested initial training plan is: Saturday 1: chest.
Second week biceps brachii
After the third week, shoulder
At the 4th week, triceps brachii
5 th week leg
Take a day off and take turns cycling.
The training plan that has been implemented is:
Week 1 week: chest and triceps brachii
Tuesday: Back of biceps brachii
Wednesday: Legs
Thursday: Abdomen
On Friday, the whole party will pass the customs (not too heavy)
Take a day off.
The above requirements require 3 movements per day, with 8- 12 movements in each group (the requirements are standardized, the movements are in place, and the load and deformation of the movements are prohibited).