The next day: 5 groups of flat chest, triangle and three dumbbells, 8 in each group, with the same weight. Dumbbell bench press 5 groups, each group 10. 5 groups of triangulation, 3- 12 in each group. If the weight is constant, do 12 first and use up the weight. If the weight is constant, then subtract. If it really doesn't work, lose weight again. Side lift, 3 groups with the same weight, each group 12. Front flat lift, 3 groups with the same weight, each group 12. Three sitting postures, neck flexion and arm extension, 5 groups with the same weight, each group 12.
Day 3: Legs, hips, dumbbells, shoulders, squats, 5 groups, 20 exhausted in each group, lose weight one by one to ensure exhaustion in each group. Pull hard, warm up a group of 20 small weights, formally do 5 groups, use the maximum weight, 6 in each group.
Rest on the fourth day, and then cycle.
Two heads and three heads, it is better to add an action. 2 heads+hands bent, 3 groups, 10, 3 heads supine, 10 arms extended, 3 groups.
This is the most basic method. Stick to it for three months, you will definitely change your figure, and then I will help you change your plan.