I don't want your share, I just want to tell you a heartfelt word, that is, don't listen to people on the Internet making plans for you. It's not reliable at all. If you want to gain muscle, use your gadgets. You just hit the plane with a shotgun. Dumbbells must have at least 6 kilograms to 20 kilograms of various weights, and all kinds of weights are combined to achieve obvious muscle stimulation effect through bearing. When it comes to action, it's more complicated. Everyone's own conditions are different, and it is not clear by height and weight. Therefore, we overemphasize what actions to practice, what actions to cooperate with, how to warm up and how to stretch. If you can make it clear online, who will go to the gym to hire a coach? So I can tell you clearly that if you want to build beautiful muscles, you have to go to the gym, find a personal trainer, plus perseverance and persistence. You can't just practice that number on the screen. That's sweat and severe pain when doing actions. So considering your situation, I suggest you study hard and get into a good university, at least with good hardware conditions. Many universities have gyms, and it's never too late to practice. Your body is not fully developed at your age. If it affects the further growth of your height, it will be a lifelong regret. So whether you adopt mine or not, I hope you can face the serious cause of fitness correctly, and don't delay your career because of your temporary love.