Hello, because your condition belongs to people with low natural skin fat, it is beneficial to gain muscle. It is best to practice 4-6 times a week and take at least one day off. The muscle training plan should be well arranged, such as practicing triceps brachii on the first day, and the effect of practicing shoulders or chest on the second day is not good, and the effect of practicing back after practicing biceps brachii is not good. So the plan must be reasonable. If you gain muscle, you can do less aerobic or no aerobic. If you want to do aerobic exercise, you should do it at the end of training.

If you practice five times a week, you can arrange your plan like this:

Day 1: Chest: 4 groups 10- 12 times; Flat bench press 4 groups 10- 12 times; Dumbbell bench press 3 groups 10- 12 times; Dumbbell bird group 3 10- 12 times.

The next day: return: 4 groups 10- 12 times; Narrow grip backhand pull-down 4 groups 10- 12 times; 4 groups of barbell rowing 10- 12 times; Rowing with one arm dumbbell for 3 groups 10- 12 times.

Day 3: Shoulders: 4 groups of barbell push shoulders 10- 12 times; Dumbbell push shoulder 4 groups 10- 12 times; 3 groups of side lifts 12- 15 times; Bend over dumbbells, row 3 groups 10- 12 times.

Abdominal muscles: four groups of supine leg lifts were exhausted; Four groups are exhausted.

Day 4: biceps brachii: barbell bending 4 groups 10- 12 times; Sit on dumbbells and bend each arm alternately 10- 12 times, divided into 4 groups; The priest's stool was bent for 3 groups 10- 12 times.

Triceps brachii: narrow grip bench press 4 groups 10- 12 times; Four groups of supine barbell arm flexion and extension 10- 12 times; Press the gantry frame for 3 groups 10- 12 times.

Day 5: Legs: Smith Squats 4 groups 10- 12 times; Back pedal for 4 groups, 10- 12 times; Lunge 4 times, about 20 steps back and forth; Leg bending 4 groups 10- 12 times.

Abdominal muscles: same as day 3.

Rest between groups 1-2 minutes, and replenish water during training. Do warm-up exercises before training to prevent strain.

It is ok not to eat protein powder, but protein must supplement it. Eat more lean meat and eggs.

You can leave me a message if you have any questions.