You practice six days a week, seven days a week.

Zhou 1 You can practice your chest, that is, barbells and dumbbell birds, but be careful, because you are thin, you can practice for an hour every day.

You can practice your hands on Tuesday.

I practiced my back on Wednesday, and then I did aerobics.

Then 4, 5 and 6, you can practice in cycles. ...

If you want to gain muscle, you must pay attention to your diet ... don't eat too much ... as long as it is suitable, and don't skip three meals ... eat more chicken, duck and fish ... and if you don't want that kind of explosive muscle, don't gain too much weight at once during training. The weight you train is the kind that you feel you can gain weight. Don't eat anything like protein powder to gain muscle.