I have dumbbells at home. Tell me a fitness plan, exercises and time. Don't copy!

Brother, your weight is out of proportion to your height. You are a little thin! So I'll give you a primary fitness plan first! Eat something to replenish energy after each training! Such as eggs, fish, beef and beans. . . It is best to have protein powder to drink together! The best training time is before going to bed at night? 30 minutes, the best time is not before and after training? Half an hour is a high stage when people need energy. . . Yes, yes, you should pay attention? Have a good rest. . .

Exercise box

Flat barbell bench press 3? Group-10 times? (breast training)?

Down the ramp barbell bench press 3? Group-10 times? (training muscles along the lower chest)?

Parallel bars arm flexion and extension (wide grip) 2? Group-10 times? (training muscles along the lower chest)?

Dumbbell pressure of upper inclined plate (30 degree angle) 3? Group-10 times? (training upper chest muscles)?

Flat dumbbell bird? 3? Group-10 times? (training chest muscles)?

Equipment clip chest? 3? Group-10 times? (training chest groove)?

hard-working

Pull-ups 3? Group-10 times? (upper back)

Barbell rowing? 3? Group-10 times? (Waist)?

Narrow grip pull-down 3? Group-10 times? (upper back)

Row in a sitting position? 3? Group-10 times? (Waist)?