I think you should take the time to have a comprehensive physical examination first. Check the metabolic system for diseases.

If it is 70 kilograms, the weight is still standard.

Just practice five times a week.

Familiarize yourself with the equipment one month in advance and do all the equipment in the gym. The movements must be standardized, and you can ask a good exerciser.

Practice every time you go to the whole body, which is to lay the foundation for your future training.

After a month, you can practice in a targeted way.

Let me introduce you to a method:

Practice triceps brachii for one day, biceps brachii for the next day, rest for one day, chest three heads for the fourth day and back two heads for the second day.

Exercise your legs and shoulders on weekends.

It is best to use simple equipment to do squat, bench press and hard pull, which are the three ace moves of bodybuilding, to practice legs, chest and back respectively. The number of times in each group should be controlled at 3- 12 times, because you want to gain weight and muscle smoothly. You need low time and heavy weight.

The movement can be pyramid-shaped, first light (3 groups), then heavy (2 groups) and then light (2 groups).

Of course, you can adjust it yourself.