First of all, eat more protein, such as egg white, fish and beef. And at least 8 egg whites a day (don't eat egg yolk, the cholesterol is too high).

On the premise of keeping up with nutrition, the second most important thing is training. There must be a training plan. I give you a simple plan:

Monday: Practice chest muscles and triceps brachii.

Tuesday: Practice back and biceps brachii.

Wednesday: Exercise your legs and shoulders.

Thursday: Repeat Monday.

Friday: Repeat Tuesday.

Saturday: Repeat Wednesday.

Sunday: rest

Chest exercise method: choose 3-5 movements, and do 6 groups for one movement, 6-8 times for each group.

1. Flat grip push: If you can't push, you can use the pole first (without adding chess pieces). The shoulder pole weighs 40 Jin, and almost anyone can lift it. According to your conditions, I think you can do the first group of 40kg 10, the second group of 50kg for 8 times, the third group of 60kg for 6-8 times, and the fourth, fifth and sixth groups of 60kg for 6-8 times.

2. Upward oblique push: You do 40-60 kg and do 6 groups.

3. Dumbbell flying birds on the flat: You can make them with dumbbells of 12- 15 kg and lie on the flat to make 6 groups.

4. Device clamping: 6 groups, 8 times in each group.

5. Flexion and extension of parallel bars: 4 groups

Triceps brachii: three movements, one movement in 4 groups, about 8 times in each group.

1. supine arm flexion and extension

2. Press down with a heavy hammer

Step 3 bend your neck with dumbbells

Back: 3 movements, 5 groups of one movement, about 8 times in each group.

1. Horizontal bar pull-ups

Initial posture: Hold the high horizontal bar with both hands, shoulder-width, the body naturally droops, and the feet can be crossed and stacked together.

Action process: exert force on your back and arms, and pull your body upward until the lower edge of your chest touches the bar, hold it for a moment, and then slowly return to its original position. Say it again.

Function: It mainly stimulates latissimus dorsi, middle and lower trapezius, teres major, teres minor, biceps brachii and forearm flexors.

Action points: when doing pull-ups, the navel should be as close as possible to the bar (it is difficult to practice), and the action should be even and not hasty. When you reach the top, you should stop for a while and let your muscles contract completely.

2. The barbell leans over and paddles

Initial posture: feet open, shoulder-width apart (you can step on the mat with a height of 10-20cm), legs slightly bent, upper body bent forward by about 90 degrees, waist straight, arms straight with both hands just pulling the barbell off the ground.

Action process: keep the upper body basically motionless, pull the barbell bar to the navel with both hands, keep it at the highest point 1-2 seconds and then return to the original road.

Function: Mainly exercise latissimus dorsi, trapezius, teres major and minor, infraspinatus and deep back muscles. It is a comprehensive training action.

Action points: The waist must be straight, not arched, and it is not allowed to pull and release with leisurely strength during the action, otherwise it will easily hurt the waist muscles and ligaments.

3. One-arm dumbbell rowing

Biceps biceps brachii: mainly dumbbell bending, dumbbell dragging plate bending and instrument bending.

Leg: You can squat. Every time 12 group-15 group.

Shoulders: push the neck forward, push the neck back, pull up upright, and lift the dumbbell horizontally.

Finally, we must pay attention to sleep, which is the most important part of training. Muscles will rise during rest. Fitness practitioners must ensure more than 9 hours of sleep every day.