Monday. Chest and triceps: barbell bench press+supine bird+parallel bars arm flexion and extension abdominal muscles: sit-ups (exhausted in each group, 5 groups) Wednesday. Legs and biceps: barbell squat+leg lift+standing posture, sitting posture and heel lift (each group is exhausted, 4 groups)+dumbbell bending on Friday. Back, biceps, shoulders: barbell hard pull. Stretch. You can drink some milk immediately after exercise. Nutrition: Eat three meals normally, and eat some high-protein foods in the morning 10, 4 pm and 9 pm, such as an egg, a bottle of yogurt, 2 slices of bread and a piece of ham. Because only by consuming more calories can excess calories be converted into fat; Only by taking enough protein can muscles grow rapidly. Take one vitamin C and one vitamin E (a strong antioxidant, which can help muscles recover quickly) in the morning and evening, and rest: sleep normally for 8-9 hours every day. If you don't understand the movements mentioned above, or don't have a gym, you can use the parallel bars, horizontal bars, dumbbells and your own weight to exercise, which is enough for beginners, such as sit-ups, push-ups and squats. Better find a gym. No gym: three groups of push-ups, two groups of sit-ups with 20 (chest exercises), 30 (movements must be standard) (abdominal exercises), two groups, 10 (abdominal exercises), four groups (exhaustion) and three groups of pull-ups, each group 10 times, if possible. Pull-ups are a good exercise method for biceps brachii, deltoid, pectoralis major and dorsal muscles on the arm, and the effect is obvious, but you must stick to it. Note: (Muscles are not practiced every day, and there must be a process of absorption. Generally, muscles can rest for 48-72 hours, and it is not necessary to practice every day, but three times a week, with good results. I didn't start this training until the muscles I trained last time were no longer sore.