You are a little thin. You should practice all your muscles. You can't just practice a certain part. At most, there is one point. You can focus on your chest, shoulders and back. On this day, a muscle group is developed and the most masculine.

For chest push, there are four groups: flat, upper and lower, each group is 8- 12, and the last group must be lifted. You should find it slowly in terms of weight. Of course, if you don't practice at ordinary times, you'd better practice strength for three months first. Just once a week for each muscle group, don't be greedy. You have to give your muscles time to grow. If you practice every day, you won't last long.

The guy above the abdominal muscles said 8 points, and Zhong Zhen did well. If you practice every day, you can get four pieces in three months, and Youku can find them, but it's not easy to stick to it.

I'll give you a plan, chest on Monday, back on Tuesday, aerobic on Wednesday, chest on Thursday, arm+core on Friday. This plan is untenable. You can do three groups of chest and arm weight-bearing squats in these two days. Usually, you should eat more food from protein and sleep better. You can see the effect in half a year.