Do you exercise at home? You'd better prepare a pair of dumbbells at home in the gym. As for the scheme you mentioned, you can customize it yourself. I can teach you how to exercise your arm muscles on Monday and your chest muscles or back muscles on Tuesday. Anyway, all parts of the body take a day off after exercise, not a whole day. It is a good plan to exercise other parts, so it has been circulating. In the gym, you can ask the coach questions about exercise. In fact, nutrition is very important Is how to eat high-protein food, eat more beef, pork, bone soup, eggs, milk and fish. . . . If you don't know about the adoption, you can ask thank you.