First of all, you are 174CM, 160KG, which is really a bit heavy. First of all, I suggest you lose weight to 150- 155, so that you can get a standard looking figure. Since you want to practice those muscles that look strong:

It takes about 2 hours to exercise every time. What you need to do is:

1. dumbbells, choose dumbbells suitable for your own stress (feel tired after doing 10 movements, and feel the limit after1-13 times), bend your elbows with dumbbells, and exercise your biceps (each group 10-/.

2. bench press, (each group 10- 13), 4 groups. Chest muscle exerciser.

3. Top-down back exercises, (each group 10- 13), 4 groups.

4. Sit-ups, 30-40 groups, 3 groups, get up quickly and sit slowly, the effect is better. Practice abdominal muscles. just ...

Lie flat on the bench press and lift your legs straight to your knees at a 90-degree angle with your body. This kind of abdominal muscle exercise has the best effect.

But it is also the most tiring. It is suggested that each group10-13,4.

You can choose to practice the next project after completing all the groups of one project, or mix and match, but the rest time of each group is 1-3 minutes, and each project is 3-5 minutes. If you rest for a long time, the effect will be bad. I suggest you go three or four times a week. You don't need to practice every day. It is unscientific to practice every day. Eating protein powder after exercise is helpful to the rapid growth of muscles, but you are only 19 years old and your body is not fully developed. Eating too much protein powder will have side effects, so it's better not to eat it. After practice, you can add food containing more protein. Milk, beef and eggs are the best. Avoid eating food with high calorie, KFC, chocolate, etc. Eat more vegetables and meat, beef and fish and try not to eat pork.

The key to fitness is persistence. If you stick to what I said above for more than 3 months, you will see obvious results.