I just recommended a fitness plan to a thin man, and here is one for you. Because you can go to the gym, it's more handy. It's basically equipment. I hope it will suit you.
I still suggest that you practice six times a week, twice for each part, once for about 60 minutes (not counting warm-up and stretching time).
Monday and Thursday, back: wide-grip sitting posture in front of neck+narrow-grip sitting posture in rowing+straight-arm standing posture+narrow-grip sitting posture in front of neck+wide-grip sitting posture in rowing; Shoulder: Stretcher side flat pull+Stretcher side flat pull+Arnold push in sitting position+Stretcher front flat pull+Shoulder width of counter-disc player+Straight pull with upright narrow grip, for the above four groups, each group has 8~ 13 times.
Tuesdays and Fridays, thighs and buttocks: Squat machine squat (high safety, protecting lumbar intervertebral disc)+Smith squat+hip abduction+; Leg: lift the heel; Wrist: hand-held dumbbell wrist flexion+back-held dumbbell wrist flexion+single bell internal rotation+single bell external rotation, each of the above four groups, each group 12~ 15 times.
Abdomen on Wednesday and Saturday: inclined plate supine belly roll+horizontal bar leg lift+supine leg lift+Roman chair lateral flexion; Chest muscles: chest clamping with circular disc machine+wide grip of parallel bars arm flexion and extension+dumbbell bench press+push-ups, each of the above four groups, each group 12~ 15 times.
Rest on Sunday.
Note: 1, the equipment is still fresh after each training, so add some oxygen, such as climbing machine. It is good to walk on a big slope, and pay attention to protecting the knee joint. You don't need to be aerobic for a long time. Remember, when your muscle mass comes up, your basal metabolic rate will be high, and sleeping will consume energy. Fully warm up before exercise and stretch properly after exercise. There is a rest for 50~ 100 seconds between each group, and there is no rest between each action. It is ok to connect for 20 seconds.
2, the action should be standard, don't put too much weight easily. Don't compare with others, compare with yourself, and be careful not to get hurt, knees, waist, shoulders and elbows.
3, the so-called three-point training, seven-point practice (sleeping+eating). It's more important to save your strength. Eating less carbohydrates and protein 1 hour before exercise can ensure energy supply. Eat dinner at 1 hour 30 minutes after exercise (according to your gastrointestinal function, some people feel uncomfortable and have diarrhea 30 minutes after exercise). After three months of exercise, drink protein powder if you feel that you have no muscle, and drink one to two spoonfuls 30 minutes after exercise.
4, as far as possible to supplement protein and carbohydrates, while ensuring that the stomach is not uncomfortable, normal defecation. But eat less greasy and fatty and sugar-rich foods. Don't touch junk food Everything that smells good has fat and sugar. Shut up.
Get enough sleep and don't stay up late.