Push-ups in 4 groups, each group 10-20 times.

Four groups of double gong arm flexion and extension, each group 8- 10 times.

Butterfly machine clip chest 8- 10 times in 4 groups (as an auxiliary)

Back: 4 groups of pull-ups, 6-8 times in each group.

Six groups of latissimus dorsi chest pull-down each group 10- 12 times.

Abdomen: Four groups of sit-ups, 20 times in each group.

Shoulder: Lift 6 groups vertically, 8- 10 times for each group.

4-6 groups of sitting dumbbells are lifted 8- 10 times in each group.

Four groups of dumbbell side lifts 12- 15 times each.

Arm: 4-6 groups of vertical barbells bend, each group 10- 12 times.

The flexion and extension movements of the posterior cervical arm in groups 4 ~ 6 were 65438 00 ~ 65438 02 times in each group.

Legs: Squat 6-8 groups, 8- 12 times in each group.

Heel lifts were performed in 6 groups 12- 15 times each.

Four groups of supine leg lifts, 20 times in each group.

Relax after you finish. The above is your strength after improving your strength. Now you can reduce the number of groups, just 2-3 groups. We should make adjustments according to ourselves in the future. It is best to do it every other day to rest your muscles.

As for food, eat more protein, drink more milk, and eat beef and fruit from time to time. Come on, if you still don't understand anything, contact me again.