Dumbbell bench press 12×5

Push-ups 15×3

External rotation dumbbell bend 10×5 per hand.

Sitting posture, each hand bends 10×5.

Dumbbell wrist flexion 25 × 5

This is the first day of upper body training.

Practice lower body the next day.

Dumbbell weightlifting heel 20×5

Dumbbell Squat 15×5

Dumbbell hard drawing 12×5

Shear span ratio 12×4

Sit-ups 30×5

Although you don't want to practice the lower body, I still advise you to practice the lower body quickly, and you can't practice one part a day (muscles need to rest)

The above action nouns don't understand Baidu, and there is a lot of information.

The rest time of each group should not exceed 1 minute, and it would rather be moderate and standard.

Eat high-protein food 30 minutes before training, 30 minutes after training, and eat appropriate high-protein food before going to bed.

Don't stay up late

Don't eat powder if you haven't exercised for more than 2 months. You are the best choice to gain weight and eat muscle powder.

Practice for 3 days and take a day off.