I am a fitness instructor. Many people have your ideas and ask someone to specify a fitness plan for you, but sometimes this plan may not be suitable for you, because everyone has different ideas and concerns. I think it's better to teach you the method. If you have dumbbells, you can practice biceps brachii, triceps brachii and shoulders (shoulders are divided into three parts: anterior plastic, middle plastic and posterior plastic), one group 10. One action is 8- 10 group, 20-30 groups of abdominal muscles and 6-8 groups of abdominal muscles. As for these exercises, I can't understand them in words. You'd better check your movements online and eat more protein. Now that you are thin, you should eat more every day, preferably four meals a day. If you want to have more muscle latitude, you should eat more.