Exercises should focus on training large muscle groups first, because training large muscle groups requires the coordination and exertion of small muscle groups! So the order is as follows: 1: Dumbbells, do 3 groups of supine flyes, 11-16 times each. 2: Arm strength machine: 3 groups, 13-15 times each group. When exerting force, pay attention to the contraction of the chest muscles, and the effect will be better. 3: Cable strength machine. : 3-4 groups, 10-12 times per group 4, 5-6 groups with grippers, 15-20 times per group, because small muscle groups are not easily fatigued. Practice like this: Use dumbbells to warm up first, which does not count as an exercise. Wait until the body gradually enters the state. , at the beginning, first make a fitness plan and have perseverance, like this: Since the parts exercised by these three types of equipment are the same, do not practice them together. Practicing together will not only fail to achieve the expected results, but may get twice the result with half the effort. Dumbbells every day At least 100 for left and right hands, divided into 5 groups, 20 for left and right hands in each group, standard: 10 catties/piece, exercise: biceps and forearm; arm strength, maybe mine is different from yours, mine can be adjusted , but it’s almost the same, using a general posture, that is, holding both ends with both hands, from outside to inside (either an overhand grip or an underhand grip), 50 per day is enough, and can be divided into two groups, 25 per group (due to dumbbells and arm strength equipment The muscle parts being exercised are the same, so it is not advisable to practice more). Main exercises: forearms, deltoid muscles and their front bundles, the back of the chest muscles, and the upper sides of the abdominal muscles; pulleys: 50 per day, divided into two groups. I believe if you combine dumbbells and arm strength If you practice all the equipment carefully, you may have a hard time practicing on the tension equipment. However, this is normal. You should divide it into two groups and mainly practice: shoulder muscles, deltoid muscles, and back muscles.