Start with the most basic fixed equipment training, don't abandon the small weight, and exercise according to the number of groups, each group 12-20 times, and do four groups for each movement with an interval of no more than 2 minutes. Exercise the same muscle 4-6 times a day, practice different parts every day, take a day off, and persist for 3-5 days. After two months, you can compare yourself now, and it is best to write a training plan every day. Push 30kg15 times ×4 groups. Push chest 5 kg12 times ×4 groups with supine dumbbells. Butterflies caught on the chest 20 kg12 times ×4 groups. Sitting posture chest push 30kg12 times ×4 groups.

Practice shoulders the next day; Lift 3 kg15× 4 horizontally in front of the dumbbell station. Side lift 2.5 kg12 times ×4 groups. 20 kg15 times× 4 group. Push the neck forward 20kg12 times × 4 groups. Other muscles and so on. Try to exercise for two months.