First of all, it is unrealistic to quit smoking, keep exercising and build muscles quickly, so we can only do it step by step. Besides, at the age of 23, the human skeleton has grown almost, and the growth has entered a slow period. You can do indoor sports with fitness equipment, and you can also do some outdoor sports.

Exercise time can be chosen in the evening or early morning.

The best way to exercise arm muscles and chest muscles is to do push-ups, a group of 30 times, and it is best to do 5 groups a day. If you can't finish it, you can do it in groups of 20 times, not less than 3 times a day, and then gradually increase the amount of exercise, but you must stick to it.

You can also use chest clips to exercise arm muscles, increase arm strength and muscles and pectoralis major muscles, 50 times in a group, three to five times a day.

Treadmill can also run for an hour every day, once every 20 minutes, and can be divided into three times to exercise leg muscles and thigh muscles. Cycling also exercises leg muscles, which conflicts with the treadmill and can be used interchangeably. Both can also improve cardiopulmonary function through aerobic exercise.

Squats and somersaults are also good, 50 times in each group, and three groups are completed every day.

Sit-ups can also exercise the back muscles and abdominal muscles, 30 in each group, and complete three groups every day.

Outdoor sports can add some outdoor equipment sports, such as horizontal bar and parallel bars.

A diet that exercises muscles is to eat more foods with high protein, high carbohydrate and low fat, which can effectively increase muscles, such as chicken, beef and eggs. If you have a certain foundation in sports, you can take some supplements to supplement the protein quality that cannot be achieved in food. Such as protein powder or muscle powder.

I hope it helps you! I wish you an early fulfillment of your wish.