Running, more than 2 times a week, each time more than 2 kilometers.
Push-ups, 3~6 groups each time, each group 12~50, more than twice a week;
Pull-ups, 3~6 groups each time, 8~25 in each group, more than 2 times a week;
Sit-ups, 3~6 groups each time, each group 15~50, more than twice a week.
Dumbbell, one arm bending is 8~ 15, 4~8 groups each time; Side lifts, 3~6 groups each time, 8~20 in each group, more than three times a week; Lift obliquely upwards, 3~8 groups each time, 8~ 15 in each group, more than three times a week; Bench press (dumbbell or barbell), 3~8 groups each time, 8~ 15 in each group, more than three times a week; Squat with weight (barbell or dumbbell), 3~8 groups each time, 6~ 15 in each group, more than three times a week. Barbell or dumbbell lift heel training, 3~6 groups each time, 8~25 in each group, more than 3 times a week. The load should be 50%~80% of your maximum load. For example, if you practice biceps brachii, the maximum load you can lift at a time is 30KG, so your exercise load should be 15KG~24KG, which is more appropriate. Maybe 30%~50% is normal at first.
The above scheme is for reference only, and you can adjust it according to your own strength or exercise direction. If you want to buy fitness equipment, recommend Lin Kang brand, which is more reassuring.