If you can't go to the gym, you must have at least a pair of dumbbells and a barbell.
Chest, lying dumbbell 3* 12 barbell 3* 12 lying bird 3* 12
Back: Pull-ups 3*5 Bend over barbell rowing 3*5 Bend over one-arm dumbbell rowing 3*5.
Leg: weight squat 4* 12 arrow squat 3*8
Deltoid muscle: 3* 12 for barbell and 3* 12 for dumbbell side lift.
Two heads: standing barbell arm bend 3* 12 standing dumbbell arm bend 3* 12 standing dumbbell hammer bend 3* 12
Three heads: supine barbell arm bending 3* 12 dumbbell arm bending lift 3* 12.
Abdominal muscles: Knee sit-ups 2*30 Leg sit-ups 2*30
If you can go to the gym.
Chest and supine press dumbbell 3* 12 barbell pressure 3* 12 bird machine bird 3* 12.
Back: Pull-ups are pulled up 3*5, and the front of the neck is pulled down 3*5. Bend over, lift the dumbbell with one arm, stroke 3*5, and stroke 3* 12.
Legs: weight-bearing squat 4* 12 arrow squat 3*8 sitting leg lift 3* 12.
Deltoid muscle: sit on the barbell, Smith press 3* 12, sit on the dumbbell press 3* 12, and lift the dumbbell sideways 3* 12.
Two heads: standing barbell arm bend 3* 12 standing dumbbell arm bend 3* 12 standing dumbbell hammer bend 3* 12
Three ends: horizontal barbell arm bending 3* 12, rope pressure 3* 12.
Abdominal muscles: Half-way sit-ups with lower inclined plate 3*25 leg sit-ups 2*30.
It's just an elective course at school. These movements and exercises are enough. According to your own habits, you can finish your target muscles in two days. Rest between each group for 30 s-1m. I won't talk about the specific essentials. You can find the chart according to the name of the action.
My very best wishes to your health