1, five days a week, rest for two days, one hour each time, five times in the morning and afternoon, and practice chest, shoulders, back, arms+waist, abdomen and legs respectively; What equipment to practice and how to practice it are not easy to teach this text. I suggest that you ask a private tutor to master basic movements in five classes, or find someone who can take you. It is basically unrealistic to watch videos or practice words by yourself.
2, eat more protein, eat less fat, get up early with 3 eggs (an egg yolk) +2 meat buns, eat normally at lunch and dinner, eat 3 egg whites after exercise, and then eat some carbohydrates, such as jiaozi bread; Protein powder can be considered;
Practice for three months will change, and practice for one year will become a muscular man;