Standard weight kg= height cm- 105

If you want to be strong, of course, you should go to the gym to exercise. There are many ways to exercise.

Chest muscles can be pushed by dumbbells, barbells, dumbbells and birds.

You can use prone dumbbells and birds for your back muscles.

It is very troublesome to check the specific action essentials online, because a small action angle changes, the muscle groups will be different. For example, supine dumbbell birds and 45-degree supine dumbbell birds have different effects on muscles. The former exercises all pectoralis major muscles, while the latter mainly focuses on the upper and middle bundles of pectoralis major muscles. The same is true for other exercises. Standardized movements can avoid injuries. Find a video and watch it yourself!

In addition, after the same muscle training, you should rest for at least 48 hours before you can continue practicing. Many people exercise like this. During a week, they plan to exercise some muscle groups (such as chest muscles and biceps) on Monday and other muscle groups (such as back muscles and abdominal muscles) on Tuesday. You can refer to it

Wish you success!