first of all let me clear you somethings, I’m not professional but this program works on me and other people i see.
you don’t need to go to gem for working out you can build your body in your house! you need ABS app (you need to search in app store or play store) and then need just two dumbbells!
lets see what part’s of body we want to working on: we want to work on ABS , legs , arms , shoulders and chest.
I’m going to give you program for work out but keep in mind if you want to have program that fit with your body go and see professional person.
in this program I’m just told you to which day work on which mussel. (you can search to see movement for that mussel)
first day: in the first day we going to work on chest (20 or 50 or 100 push up per/day depends on your body) , front arm mussel with dumbbells
second day: ABS (with ABS app that you install on your phone) , behind arm mussel (with dumbbells)
third day: legs (like ABS it has app just search it) , shoulders (with dumbbells)
my recommendation is you workout one day and rest tomorrow of that day.