I suggest you absorb nutrition from your diet, eat more soy products, beef and mutton, chicken breast, don't drink bottled drinks, and drink more water. When exercising, be careful not to keep the interval too long and keep it within 30 seconds ~ 1 minute. Muscle in each group is maintained in 5~6 groups, 8 ~ 12/ group, whichever is the last group.

On the first day, the target muscles: chest, humerus and humerus.

One: chest training:

6 groups of flat dumbbell birds (x8 birds);

Flat dumbbell bench press 5 groups (x8);

Push-ups: 6 groups of X try their best;

Second, biceps brachii and triceps brachii training;

① biceps brachii training:

Dumbbells alternately lift 3 groups of x8.

Dumbbell hammer lifting 3 groups of x8 pieces.

One-arm bent chest, Group 3, x8.

② Triceps brachii training:

Three groups of supine back support (x8)

Single arm neck and back arm flexion and extension 3 groups (x8)

Back arm flexion and extension group 2 (x8)

The next day, target muscles: back and forearm:

① Back muscle training:

One-arm dumbbell rowing 7 groups 8.

Bend down and lift dumbbells, and row 5 groups by 8.

Straight leg hard drawing: 6 groups x8.

② Forearm muscle training:

Five groups of forearm flexion and extension (x8)

5 groups of forearm flexion and extension, 8 in each group.

On the third day, the target muscle: shoulder, action:

Dumbbells are multiplied by 8 in 5 groups.

Bending birds, 5 groups, 8 birds.

Horizontal lifting before one-arm dumbbell: 5 groups (x8)

Upright rowing: 5 groups by 8 groups.

On the fourth day, the target muscles: chest, humerus and humerus.

One: chest training:

6 groups of flat dumbbell birds (x8 birds);

Flat dumbbell bench press 5 groups (x8);

Push-ups: 6 groups of X try their best;

Second, biceps brachii and triceps brachii training;

① biceps brachii training:

Dumbbells alternately lift 3 groups of x8.

Dumbbell hammer lifting 3 groups of x8 pieces.

One-arm bent chest, Group 3, x8.

② Triceps brachii training:

Three groups of supine back support (x8)

Single arm neck and back arm flexion and extension 3 groups (x8)

Back arm flexion and extension group 2 (x8)

Day 5, target muscles: back and forearm:

① Back muscle training:

One-arm dumbbell rowing 7 groups 8.

Bend down and lift dumbbells, and row 5 groups by 8.

Straight leg hard drawing: 6 groups x8.

② Forearm muscle training:

Five groups of forearm flexion and extension (x8)

5 groups of forearm flexion and extension, 8 in each group.

On the sixth day, the target muscle: shoulder, action:

Dumbbells are multiplied by 8 in 5 groups.

Bending birds, 5 groups, 8 birds.

Horizontal lifting before one-arm dumbbell: 5 groups (x8)

Upright rowing: 5 groups by 8 groups.

Rest on the seventh day