I don't know how tall you are. Your height is no more than 175. This weight should be a good foundation. You don't need to gain weight.

1, only single-joint exercise can exercise muscles, with 5-6 groups of each movement, and each group 13 times or more. Be sure to remember that the last group tries their best, no matter how many times. Practice no more than three parts every day. Practice for three days, Hugh 1 day.

2, two double push-ups, one is very close to the palm, the other is very open, over the shoulder, the main purpose is pectoralis major, you can also contact the triceps brachii and deltoid, but this is not the main.

3. If conditions permit, single lens and double lens are also allowed.

4, diet: 2-4 eggs a day, cereal, corn, breakfast milk, corn. I usually eat fruits and vegetables. If you can, cut the chicken.

5. The specific movements can be found on the Internet, and those of foreigners are quite good. For example, abdominal muscles, I have a deep understanding, don't do more sit-ups!

6, legs, if you want to be strong, kneel down, lean muscles by gym equipment, practice more times!

There are so many things to discuss that I can't finish them. I have been doing pull-ups recently, and the back and front of deltoid muscle have played a great role.

Let's discuss it again if there is fate!