The weight depends on your actual strength. For example, if you push 60 kilograms of barbells, each group can push 8- 12 barbells just to exhaustion, then this weight is suitable for you.
Monday: 6 bench barbells, 4 diagonal barbells, 4 dumbbell birds and 4 parallel bars.
Tuesday: 6 forehand pull-ups, 4 backhand pull-ups, 4 rowing and 4 hard pulls. If you can't do pull-ups, you can go to the gym to find that kind of pull-up equipment instead, which is available in basic gyms.
Wednesday: Squat 6 groups, lift heels 6 groups, and then see if there is any equipment for practicing four heads in the gym. If so, work in groups of four.
Thursday: 6 groups of barbells push shoulders, 4 groups of dumbbells push shoulders and 4 groups of standing birds.
Friday: 4 groups of narrow barbells, 4 groups of wide barbells and 4 groups of dumbbells. Triceps should be practiced with an instrument. It is recommended not to practice with a barbell, because as long as I practice with a barbell for a period of time, my elbow will be strained to some extent.
Rest on Saturday and Sunday, once a week. Stretch every part after practice and practice sit-ups every day. If you have time, you'd better run for 30-40 minutes after strength training.
Diet, eat more protein, where is your height and weight, body fat should not be high, there is no need to have any taboos.
Exercise is a boring job. You should stick to it. Wish you success!