Secondly, in an ideal situation (meaning that you are not fat or thin, you have a good figure and your sebum is within the normal range), it is not ideal to exercise for one and a half hours every night. Because you will be more excited after exercising at night, which will affect the quality of sleep, and the quality of sleep will affect the growth rate of muscles. Furthermore, if you do anaerobic exercise for an hour and a half every day, I'm afraid you will find it difficult to persist, because your physical recovery may not keep up. Finally, if you want to increase your chest muscles, it is recommended to push the barbell sideways and use dumbbells to make birds or push-ups. Each movement should be done in 4-6 groups, each group 12- 14 times, and 4-5 movements can be done every day. There are basically four days in a week. On the first day, do chest and shoulder contact, the second day do biceps exercises, the third day do back and waist exercises, and the fourth day do leg and hip exercises. If you can add one more day of chest-shoulder contact, you can't just practice one place every day. This is a big no-no. Finally, regarding the abdominal muscles, the large muscle group should exercise every time after exercise. Recommend a tutorial on abdominal muscle tearing, which you can download and try.
Finally, if you can exercise according to the above ideas, and scientifically increase the intake of protein and control the intake of fat, carbohydrate, cholesterol and sugar and salt, basically 14 week muscle dimension will be very obvious.
Remember, muscle building is three points of practice, three points of eating and four points of rest! I wish you the best of health!