Can I give you a suggestion? My height is as high as yours. 18 1 68KG heavier than you? It's only been a year. First of all, do you need enough sleep? Often lack of sleep? Supplement protein within 20 minutes and 6 hours after important exercise? I only eat eggs and my three fitness programs.

May I refer to it? Although I don't have 70KG, I am trying to achieve 60KG to 70KG. It won't happen overnight? Need time?

I practice biceps brachii 15 group 10- 12 latissimus dorsi 13 group 8- 10 (heavy weight)?

Tuesday? Chest muscle triceps brachii? Can't you train at home and go to the gym? Chest muscles. Can I use the chair? Cooperate with the bed as the fixed point of the foot? Doing push-ups can deeply stimulate the chest muscles. 15 group, triceps brachii 10- 12 times in each group. 16 group 10- 12 times per group? I totally propped it up with my triceps? Just put your hands behind your waist and press them on the bed to bend and stretch?

Wednesday thigh muscles? Squats in 5 groups, 20-25 times in each group? Take a day off and continue the cycle? Everyone's method is different.