First, you need to buy a dumbbell. If you really want to gain muscle, and there is no equipment, the effect is not very good. In your case, I suggest you buy a dumbbell and do it according to this schedule. You should be patient and give up halfway, and the effect can be imagined. Attached here is a good training plan, mainly for junior trainers to gain muscle. I hope it helps you. . . Monday: chest press (upward tilt, downward tilt) 4-6 times121012 upward tilt dumbbell bird (lying flat) 4 times10/kloc. Triceps brachii, narrow grip bench press (supine arm flexion and extension) 4-5 times 12 10 8 12 standing posture, 4 times1212 reverse grip pull-down (one arm is also acceptable). If there is still strength, plus the flexion and extension of the back arm or the flexion and extension of the prone arm. Summary: explain the number of times. Number of times 12 represents the weight of this action. You can do 12 times at most. Eight means you can do it eight times, only eight times, but not nine times. I like to change the weight, from low to high, and then to low, small golden pagoda, hehe. There are many chest movements, so you can choose by yourself. It is best to have an upward tilt every time you practice chest. Active bench press, all kinds of bench press ... dumbbell bench press is also better. Three-head training doesn't need much intensity. I've already practiced three heads when I practiced my chest. I think three movements are enough. Every Tuesday, biceps barbell lift 6 groups1210881kloc-0/2 diagonal lift (single arm is also acceptable), 4 groups 12*4 single arm lift, 4 groups 12*4. Four groups of pull-ups, haha, the number of times is not required. How many can you make? Few people can do 12, which can be used as an aid. Rowing Group 4 10*4 Single-arm Rowing Group 4 12*4 It is best to practice this under the guidance of the coach, depending on the situation, which is very dangerous. I want to practice my back width and add several sets of wide grip tensioners to pull down. Summary: Biceps is best assisted by others, which is the best stimulation. You can wear a wristband for back training, otherwise your forearm will be too hard. Biceps can be grouped with 10 times. On Thursday and Friday, rest, deltoid muscles sit on the barbell (alternately in front of the neck and behind the neck), 5 groups121012 prone birds, 4 groups 12*4 side lifts (equipment is also acceptable), and 4 groups/kloc. 3 3~5 groups of trapezius barbell rowing 12~ 10~ 12 3~5 groups of dumbbell rowing 12 ~ 12 summary: the small weight can be used many times and the effect is good. Be careful not to get hurt. Take a rest on Saturday and squat on Sunday in 6 groups12108812 sitting posture, 4 groups 10*4 leg lifting, 4 groups 12*4 standing posture, and then kick 4 groups 20*4. This is calf prone leg flexion and extension group 4 12 ~. Sit-ups can be half-lying or full-lying, 20 groups can lift their legs on their backs, and 20 groups can collapse on their backs until they collapse, twist their waist, collapse ... The abdomen is different from other places, so it is not recommended to use heavy objects, so ... how to collapse! I hope you can achieve the desired effect as soon as possible. Please adopt it, thank you ~