Day 1: Do chest and abdominal muscles; The next day: do back muscles and arms; Day 3: Do chest muscles and abdominal muscles; This cycle ... in fact, large muscle groups like chest need 48 hours of rest after exercise, and small muscle groups like arms need 24 hours. But it's okay to rest for 24 hours.

Specific plan: after entering the gym: jog first 10 minutes.

Then: First, chest muscle exercise: first do chest muscle stretching, do barbell flat push (only use barbell bars without adding any weight), push for a while before starting normal muscle exercise steps, as follows:

(1): The barbell can be pushed obliquely upwards, horizontally and obliquely downwards, and the order can be reversed. Each one starts with a small weight and reaches a large weight, that is, until the limit is reached. When you do it, first look at the weight of each barbell piece, and then slowly find the weight that suits you. Generally 8~ 12, depending on your own situation.

(2): The dumbbell is pushed obliquely upwards, horizontally and obliquely downwards; There are also dumbbell birds (also divided into uphill, flat slope and downhill, birds can do less), all of which are from small to large, 8~ 12.

Second, abdominal muscles: Sit-ups (don't lie in the air, you must feel abdominal muscles stretching every time), at least 100, and gradually increase the amount. Then do abdominal muscle equipment, there are certain restrictions, and you can't do it at will.

Third, the arm: this is too much, you can search online. Mainly the number of groups and the number of groups must be required and mandatory.

Fourth, back muscles: pull-ups, one-arm dumbbell rowing, barbell bending rowing, etc. There are also many practice methods on this website, so find one that suits you.

The most important thing is: work and rest should be regular, you can't stay up late, you can't drink often, and so on.