Dude, you're a little thin. But it doesn't matter Fitness is a process of making people stronger. The above are just suggestions, remember not to do squats and weight-bearing exercises! ! ! Otherwise, it is not conducive to stretching and development. Good health. Just take a little time to exercise? You have perfect muscles! The process of exercise will make you braver and more masculine. Pay more attention to nutrition when exercising! ! ! Be sure to be rich and eat more things containing protein, such as fish, beans, eggs and milk. 30 minutes before and after each exercise is the time when energy is most needed. The energy is definitely not good at this time. Remember not to drink carbonated drinks. This is my fitness plan for you! (I hope it's useful to you)

Exercise box

Flat barbell bench press 3? Group-10 times? (breast training)?

Down the ramp barbell bench press 3? Group-10 times? (training muscles along the lower chest)?

Parallel bars arm flexion and extension (wide grip) 2? Group-10 times? (training muscles along the lower chest)?

Dumbbell pressure of upper inclined plate (30-degree angle) 3? Group-10 times? (training upper chest muscles)?

Flat dumbbell bird? 3? Group-10 times? (training chest muscles)?

Equipment clip chest? 3? Group-10 times? (training chest groove)?

hard-working

Pull-ups 3? Group-10 times? (upper back)

Barbell rowing? 3? Group-10 times? (Waist)?

Narrow grip pull-down 3? Group-10 times? (upper back)

Row in a sitting position? 3? Group-10 times? (Waist)?

shoulder

Sit on a barbell? 3? Group-10 times? (whole shoulder)?

Sitting dumbbell press? 3? Group-10 times? (whole shoulder)

Stand-up barbell pull-ups (narrow grip)? 3? Group-10 times? (deltoid anterior middle bundle muscle)

Dumbbell side lift? 3? Group-10 times? (deltoid anterior middle bundle muscle)?

Sit backwards with a chest clip? 3? Group-10 (deltoid)

Dumbbell prone bird 3? Group-10 times? Triceps brachii (posterior deltoid)

Narrow grip bench press 4 groups-10 times

Supine arm flexion and extension? 3? Group-10 times? (triceps brachii)

Instrument failure? 3? Group-10 times? (triceps brachii)

Standing dumbbell lift 3? Group-10 times? (triceps brachii)

biceps brachii

Barbell bending? 3? Group-10 times? (biceps brachii)

Dumbbell bend? 3? Group-10 times?

Tray bending 3? Group-10 times? (biceps brachii)

Actually, a lot of things? You can practice at home as long as you have a pair of dumbbells.

If you don't understand, please ask questions. If you think what I said is useful, adoption is a virtue.