I need to gain weight quickly, not to mention the daily habits, balanced nutrition, eating more meat and exercising, and so on.

I'm a fitness instructor. Only scientific exercise can bring more physical requirements after washing.

I'll tell you the exercise method directly.

First week, triceps brachii

Flat plate (there is no flat bench to find a narrower table), dumbbell bench press for 2-3 groups, 12 times in each group

supine birds for 2-3 groups, 12 times in each group

Dumbbells are lifted on their backs and bent arms/ Push-ups 2-3 group 12 times each

dumbbell neck back one arm flexion and extension 2-3 group 12 times each

prone arm flexion and extension 2-3 group 12 times each

week 2 biceps abdominis

single-handed dumbbell rowing 2-3 group 12 times each

dumbbell lifting 2-3 group 12 times each

dumbbell bending. > Sit-ups in 3 groups, 2-3 times each

Rest on Wednesday

Four legs on Wednesday

Dumbbell Jianbu Squat in 2-3 groups, 12 times in each group

Dumbbell Squat in 2-3 groups, 12 times in each group

Stand with dumbbells in lift heel 2-3 groups, 2-3 times in each group

Put dumbbells on your knees and sit lift heel 2-3 times. Group a: 12 times per group

dumbbell side lifts 2-3 groups: 12 times per group

dumbbell front lifts 2-3 groups: 12 times per group

sit-ups 3 groups: 2-3 times

dumbbell wrist bends 2-3 groups: 12 times per group

Saturday and Sunday rest

If you have any fitness questions, you can ask our coach to answer them.