I think since going to the gym is a systematic muscle exercise, there is no need to use a lot of equipment for nothing. Besides, muscle exercise needs balance to look good, and light exercise is not enough.

I don't know what equipment you have there. Let's start with dumbbell exercises.

First, warm-up, warm-up is necessary before muscle practice, otherwise it may cause strain. Ten to fifteen minutes, run on the treadmill for a few minutes, and then stretch your muscles. You can ask the coach or check the video of muscle stretching online. It is very detailed and simple.

Second, dumbbell exercises.

Front flatbed elevator, 8- 10, 6-8. triangular

Lateral lift, ditto, deltoid muscle

Dumbbell bird, ditto, pectoral muscle

Dumbbell bench press, ditto, pectoral muscle

Dumbbell rowing, same as above, back muscles.

Dumbbells bend their arms alternately, as above, biceps.

The arms of parallel bars are bent and stretched, with 5- 10 as one group and 4 groups. Triceps,

Sit-ups, 15-25 group, 4-6 group. abdominal muscle

Squat, 8- 10 group, 4-6 group,

These foundations are all practiced all over the body. You can choose five or six movements to practice. Practice in turn every two days.

Third, stretch your muscles for a few minutes after practice.

Four, protein added, after half an hour of practice, eat protein powder, egg white and other foods rich in protein to supplement.