The effect is not obvious for a month or two, mainly because the content of the exercise is a bit problematic. On the first day, after you practice push-ups (chest), you bend and stretch the parallel bars (chest) every two days. Although the stress points are different, you still practice your chest every day according to your own practice method. It usually takes 48 hours to recover after chest muscle fatigue. Therefore, it is recommended to put the contents of the chest together and practice the next day.

It can be arranged as follows: 1, 2 groups of low stool narrow push-ups *20 flat push-ups, and 3 groups of push-ups *20.

2 sets of wide push-ups with low stool *20 sets of 3 sets * 15 parallel bars arm flexion and extension.

Group 4 * 10 pull-ups.

2. Four groups * 15 side lifts 4 groups * 15 dumbbells, 2 head muscles, 4 groups *20.

Push-ups 4 groups *25 shoulder exercises 12 minutes abdominal muscles.

Above 1 and 2, cycle five days a week.

2. Compared with ordinary people, it is very beneficial to promote physical health, but if you want to have obvious muscle growth, the effect may not be very good. You can try according to my plan.