If you want to gain weight, you should eat more red meat (for example, beef, mutton, pork, etc.). Of course, you should eat it with training, otherwise the meat will be very fat.

On Monday, the chest muscles are flat and the inclined plate is bench pressed. Specific trends can be found online. The weight of the first group is 12 until it can't be lifted. Do 6 groups, the weight of each group can be gradually increased and the number can be reduced. You can practice biceps brachii after practicing chest muscles.

On Tuesday, based on legs and legs, squat, weight-bearing, low frequency, 6 groups.

Pull down your neck before/after Wednesday, bend over and row in a sitting position. Numbers and weight groups refer to Mondays. You can practice triceps brachii after practice.

Cycle twice a week. Take a day off every week to relax your muscles.