First, exercise upper body muscles: barbell exercises chest muscles; Barbell rowing exercises back muscles; Dumbbell bending exercises biceps brachii; Supine barbell arm flexion and extension exercise triceps; Practice deltoid with barbell lift and dumbbell side lift.

Second, muscles are made, not eaten. There is no need to urge you to drink beer unless it is for the competition.

Third, a little hunchback can strengthen back exercise. The methods are: rowing with barbell as mentioned above, and pull-ups on horizontal bar.