In your case, it is very important to strengthen the intake of protein and carbohydrates, so you should eat them together. Glycogen can be used as a carrier of protein for the body to absorb. Protein's intake, you must eat two eggs in the morning, you can buy some oats to eat, as long as you don't feel bad, eat more. Coarse grains are good for your digestive system. Besides eggs, good intake of protein also includes red meat and fish, such as beef, which is a good source of protein. Only by supplementing enough energy can we grow muscles, otherwise it is useless to practice more, just like when I was in high school.

The parallel bars are a good exercise tool, which can stimulate the pectoral muscles well, and also have a strong stimulating effect on the posterior bundle of deltoid muscle and triceps brachii, which meets your requirements.

The 100-meter sprint is anaerobic training, which is good for the explosive power and strength growth of the whole body muscles. You can practice more 100 meter sprint, 50 meter sprint, 30 meter sprint, etc. Just look at the muscles of those 100-meter flyers.

Exercise time can be any time, as long as you are free, but it should be regular, such as two-day cycle, push-ups and parallel bars today, 100-meter sprint tomorrow, cross training, don't practice a muscle every day, it will be useless. It is not recommended that you use heavy objects, especially novices. Without the guidance of a coach, it is easy to get hurt blindly. Loading may be very effective for muscles, but at the same time it will also cause great pressure and wear on joints.

As I said just now, it is very necessary to eat two eggs and drink a glass of milk in the morning, because the most important nutrition in a person's day is the meal in the morning.