Take a barbell or dumbbell, not too heavy. Basically take three groups, each group is about 20-30, and you can go every other day. Muscle training does not need to be done every day.

It's obvious in about 1 month (in fact, it's congested just after it's finished, and it will get bigger. If you don't believe me, you can measure it with rice. It will be almost the same after three months.