Chest, barbell bench press, a total of ***6-8 groups can be, the weight is selected according to your own situation, try not to be too light, with your weight, it is estimated that the maximum weight is about 40KG. Warm up first, you can warm up with a barbell bar, 20KG, and do 1-2 groups, each group 15. It's best to finish breast enlargement (if you haven't practiced it, it may take some time to find the feeling of chest force), then tilt the dumbbell bird upwards, choose 5KG, and make 4-6 groups, as much as possible in each group 10.
If you are in place on Monday and your chest muscles are sore on Tuesday, you can practice biceps and triceps, and you can do a lot of exercise, just dumbbells.
You can do shoulder exercises and deltoid exercises, which are divided into front, middle and back. The main movements are sitting posture lifting, front horizontal lifting and side horizontal lifting dumbbells. Each action has more than 3 groups, and the number of people in each group depends on the situation.
You can do back muscles, pull-ups, 5-8 groups, one-arm dumbbell rowing or two-arm barbell rowing, but I think your arm feels better. It's up to you. Don't weigh too much, dumbbell 10KG, barbell 30KG, practice the movements well first, make the movements correct, and let the back feel the strength correctly.
You can practice squats and strengthen your leg muscles without too much, just 6-8 groups.
You can rest on Saturday and Sunday.
The weight of the above training should not be fixed. When practicing, increase from light to heavy. If physical strength is available, you can reduce it after adding it to the maximum weight. And jogging for about 5 minutes before each exercise, or 1 km, will make you sweat, and then exercise your shoulder and wrist joints. As for the abdomen, you are so thin that your abdominal muscles should have clear lines. To strengthen, do sit-ups every day, 100 or more. Then, at the beginning of training, don't pursue weight, pursue the standard of action, and be sure to stimulate your muscles in place. Whether it's gaining weight or something in the future, it will get twice the result with half the effort.
Generally speaking, in this case, you won't do too much exercise every day. First, because I just started exercising, and second, I have to go to work. It's not appropriate to be too tired. Up to 60 minutes every day.
Finally, I emphasize that no matter what sports, the key is to persist. Stick to it for more than half a year, and the effect will naturally come out, much better than you think.
The last long-winded sentence is that you must eat good fitness, that is, eat beef protein powder. Don't stay up late, don't have too much sex.