I have been a fitness instructor for 8 years. If you want to gain muscle, you can barely complete the weight of 10- 12 times in each training. For example, using a 5 kg dumbbell to do double-ended bending can be done more than "12 times". This weight has little effect on muscle gain, so you should gain weight. Muscle growth needs constant stimulation.

Do an aerobic warm-up exercise such as jogging 10- 15 minutes to warm up your body.

Chest training

Dumbbell chest push 10- 12 x4 group

Dumbbell bird 10- 12 x4 group

Push-ups 20-30 x4 group

In addition, push-ups also have a great stimulating effect on the growth of chest muscles. These methods are as follows:

Push-ups have a strong stimulating effect on human chest muscles, upper limbs, shoulders and abdominal muscles, and are definitely a good physical training program. Give you a plan: divide the push-ups into four groups, each with an interval of 15 and each group with an interval of 1 minute. Slow down, slow down, and keep your muscles in a state of tension forever. If you can continue to do it after doing as I ask, please increase each group to 20 times, but don't be sad to increase the number of groups. It is suggested that when doing push-ups, try to put your hands in different positions on both sides of your body, and you will feel that your different unknown muscles are stressed and burning.