Please help me develop a fitness plan

There are a lot of people who think about fitness complicated, when I first practiced fitness, I also looked up a lot on the Internet, asked a lot, in fact, it is very simple, you want to practice that place to focus on that place, I now mainly train the upper body, even the arms with dumbbells, 4 to 5 different movements, 8 groups of each action, a group of 10, this ask the coach or look at other people's movements, and then even the program, in fact, the program is the best place to exercise, but when you start to practice, it is best to have someone next to you to watch, Because it's more dangerous, and don't be reckless, the program is flat press, bench press, and then find two dumbbells to do bird movements, which is to train the chest and arms is also 8 groups of each action, 8 to 10 per group, I basically go to the gym 3 times a week, go every other day, and then every time I go, it is the first day of dumbbells, the second day of the program, and the third day to play some fitness equipment over there. Then you should pay attention to the diet, if you want to gain weight and muscle, go to eat some eggs and milk an hour before you go, eat some whole wheat bread after 15 minutes of exercise, in fact, you don't have to pay too much attention to the diet, I went to practice with my friend, he pays attention to diet, I don't care, anyway, I just eat more, I was hungry after the exercise, but now it looks like I'm stronger than him. Hope mine is helpful to you!

Push-ups can make the triceps bigger thighs have large muscle groups that can drive the body's muscle coordination.

Lesson 1: Chest:

Flat barbell bench press: 10 15 reps set of 6 sets, incline dumbbell bench press: 10 15 reps set of 6 sets.

Flat dumbbell birds: 10 15 reps Group 6 sets.

Cross chest clamp: 10 15 reps Group 6 sets.

Triceps: Seated single arm neck back arm flexion extension: 10 15 reps Group 6 sets.

Pitch arm flexion and extension: 10 15 reps set 6 sets.

Standing posture: 10 15 reps Set 6 sets.

Lesson 2: Memorize:

Broad grip pulldown at the back of the neck: 10 15 reps Set 6 sets.

Seated opposite grip flat pull. : 10 15 reps Group 6 sets.

Anterior neck wide grip pulldown: 10 15 reps set of 6.

Biceps: Push-up, curl: 10 15 reps Set 6.

Barbell backgrip curl : 10 15 reps set of 6 sets.

Dumbbell alternate curls: 10 15 reps set of 6.

Lesson 3: Shoulder:

Dumbbell Flying Bird: 10 15 reps Group 6 sets.

Seated dumbbell push-up: 10 15 reps Set 6 sets.

Leaning over the birds: 10 15 reps Group 6 sets.

Trapezius: Seated post-neck press: 10 15 reps Set 6 sets.

Forearm: Standing barbell premise: 10 15 reps set 6 sets.

Barbell backgrip curl : 10 15 reps set of 6 sets.

Session 4: Thighs (quadriceps).

Post-neck squat: 10 15 reps set 6 sets.

Seated leg extension: 10 15 reps Set 6 sets.

Weight-bearing scissor squat: 10 15 reps set 6 sets.

Biceps femoris: prone hook legs: 10 15 reps Set 6.

Squat machine squat : 10 15 reps set 6 sets.

Calf: Standing forefoot weight-bearing calf raise: 10 15 reps Set 6 sets.

Abs: (Daily).

Prone push-ups: 10 15 reps set of 6 sets.

Seated flexion and extension: 10 15 reps set of 6.

Jogging 3000 (15 minutes) before a workout, muscle stretching between groups, exercising every other day, a cycle a week, and eating normally if you don't participate in the competition, my plan is for reference only!! Progress together !!

If you don't understand, continue to ask!