I will make a plan for you:
Day one-breasts. triceps brachii
1 barbell grip push
Lie flat on the bench with your feet flat on the ground. Bend elbows and hold dumbbells, with fists facing eyes and palms facing legs. The axis of dumbbells is located above nipple 1 cm (in the middle of pectoral muscles) and close to chest.
Push-ups, elbow adduction, elbow pinching and chest pinching. The dumbbell moves upward and leans forward slightly, showing a parabolic trajectory. When the arms are straight, the center of gravity of the dumbbell is close to the support point of the shoulder joint. But don't just sit on the support point of the shoulder joint, because this will make the bones support the weight of the dumbbell (this situation that the bones support the weight instead of the muscles supports the weight is called "locking"), which will make the chest muscles relax and affect the exercise effect. Then, make the two arms straight and open to both sides, and the two arms slowly bend, and the dumbbell falls vertically, and when it drops to the lowest place, it is pushed up. repeat
Two parallel bars
He can exercise your shoulders, chest and triceps brachii (arm), which is good.
Day 2-Back and biceps brachii
1 pull-ups
If you can't do it, you can find someone to grab your foot and lift it. You can do a few less at first, and then do more when your strength grows.
2 Dumbbell or barbell bending
Stand still, hold the barbell shoulder-width with both hands, bend towards your body and lift the barbell until you can't stand up, pause for 3 seconds, and go back the same way. Say it again. Must be slow, don't use explosive force.
Day 3-Shoulder
1 dumbbell head
The weight of dumbbells should be slightly larger on the shoulders, because the shoulders are very small muscle groups. If the weight is too large, it is easy to get hurt, and if it is too small, you will not feel the shoulders the next day. Hold the dumbbell with both hands and lift it, starting from the ear height, palm forward, then push the dumbbell up after the start, then return to the beginning and repeat.
2 dumbbell side lift
Do dumbbell side lift, put dumbbells on your sides with both hands, and lift them to both sides after starting until your arms are parallel to the ground, return to the original position, and repeat.
Day 4-thighs and calves
1 barbell squat
Lift the barbell with your body, squat, get up and repeat. Attention, this action is dangerous and needs someone to protect it. Be sure to stand up straight and look forward.
2 Lift your heels.
Lift a barbell, raise your heel, and then put it down. I repeat, it's a wide range.
Rest for two days, repeat the first day, and so on.
Do each item in 4 groups, and each group will do 12 times (depending on the strength).
Take a 3-minute break between each event and each group 1 minute.
The parallel bars can also be changed into push-ups, and dumbbells and barbells can also be interchanged.
The total training time per day should not exceed 1.5 hours.
Inhale when breathing, and exhale when recovering.
Food is very important. Protein is the key. Eat more egg whites, 6-8 eggs a day. If chicken and beef are not good, you can eat whey protein powder. The champion and Opel are both good. Be sure to eat a lot of carbohydrates (sugar, noodles, rice, oats, sweet potatoes) in the morning and eat well. Don't eat after 8 pm.
Eat more vegetables and fruits.
Don't worry, take your time and stick to it. As long as you can persevere, you will get the figure you want. Well, I'm going to exercise, too. Finally, I wish you success:)