At this stage 1. Do more bench presses, ranging from 37 to 57 kg, and do 3 to 5 groups (enlarge pectoralis major); 2. Do less squats (or you won't grow up); 3. Do sit-ups more, 20 to 40 groups (exercise abdominal muscles); 4. Do more chest clips, 8 to 15, and do 3 to 4 groups (training latissimus dorsi); 5. Pull-ups, 8 to 16 groups, 3 to 4 groups; Other best live demonstrations will not be pointed out one by one. In addition, protein powder should not be eaten at this stage, and bananas (3 per day) and eggs (more than 3) should be eaten. Support as you see fit! I'm on the school bodybuilding team. You can ask me questions about fitness.