Eat more food, eat more protein, eat more fish, eggs and beef. For a lean physique like you, eat a banana or a Snickers before strength training, and then replenish protein and carbohydrates in time after training. Drink a bag of milk before going to bed at night to avoid excessive drinking at night.

Exercise is as follows (informed by professional fitness instructors):

Just need a dumbbell with adjustable weight ~

First of all, if you want to practice chest muscles, you need a dumbbell with adjustable weight.

Warm up for ten minutes, run, leg press do some push-ups, and then.

Flat dumbbell bench press 4X 12 bust.

Inclined dumbbell bench press 4X 12 upper chest

The upward oblique dumbbell bird 4X 12 increases the area along the middle seam of pectoral muscle.

The parallel bars arm flexes and stretches 3X8 under the chest (it must be done with the chest).

As for the weight, you can master it yourself. By the twelfth, I was basically exhausted, and this weight was appropriate.

Finally, the abdominal muscles are torn (at first, you can start with leg lifting and leg lifting, and the contact time is a little longer)

Take a day off (still doing abdominal muscle tear)

Practice back+double-headed pull-ups (no one can help you hold them). Six groups of 4~ 10 depend on individual situation.

One-arm dumbbell rowing (watching videos online, I can't explain clearly ~) Take a break between the six groups, not too long, one minute at most.

You must know how to do this action of practicing two heads.

The next day, shoulder exercises+leg exercises+dumbbell side lifts+dumbbell front lifts (in the super group, one action is finished and then another action is done without rest) 4x20.

Dumbbell rotary lifting 4X20

Walk 4X20 with dumbbells in hand (the action is very simple, available online).

One-handed dumbbell and one-legged heel 4X 15.

Abdominal ripper

This is a comprehensive fitness program. If you think it is necessary to strengthen chest exercise, do more push-ups and sit high on the mat, so that your chest will be full and won't sag ~ do it every other day ~

As for the abdominal muscles: so many people will do sit-ups, why are so few people coming out of the abdominal muscles?

The intensity is not enough ~ I checked the video of abdominal ripper on the internet and did it for half a year, from fat belly to eight-pack abdominal muscles ~

If you are determined to do this, of course, you can do less at first, but the movements should be standard ~ If you don't have this perseverance, you don't have to do sit-ups and waste time ~

In short, practice a muscle for at least a year ~