4~5 groups of each movement, each group is 8- 12 (it is best to be exhausted after each exercise, and it can be aggravated after getting used to it).

Don't pursue weight excessively at first, but pay attention to the standard of action and the sense of muscle contraction.

Monday:

Chest muscles, three heads

Tuesday:

Dorsal muscles, two heads

Wednesday

Leg, shoulder and abdominal muscles

This is just an example. The specific time allocation can depend on yourself, or you can practice three parts a day according to your personal time.

Thin people can eat more carbohydrates and high-protein foods.

For example: eggs, bread and milk, chicken breast, four or five meals a day, or protein powder.