It is such a problem again; Your figure is much better than mine. I 172cm, with a net weight of 86kg. Although my muscles account for a certain proportion, there is still a lot of fat in my waist, abdomen and thighs! It is suggested to use pyramid training to lose weight or exercise muscles. You can increase or decrease the weight and frequency according to your physical condition, but the movements of most parts are basically four groups! I recommend my weekly training plan to you: no matter what day of the week, I will practice chest on the first day, arm on the second day, shoulder on the third day, back on the fourth day, legs on the fifth day, waist and abdomen on the sixth day, and aerobic exercise for 45-60 minutes on the seventh day. I can also do aerobic exercise for 20-30 minutes before exercise every day as a warm-up. Considering the balance when practicing muscles, you can help muscles in other parts when practicing muscles in one part. This order is the most appropriate. If you think my suggestion is feasible, you can try it first and then adopt it! ! ! thank you