Want to do some daily muscle building, what should I do?

Hello, first of all, adjust your routine and diet as much as you can, as follows (work and rest, go to bed at 11 p.m., wake up at 7 a.m., eat, lunch from 11:30 to 12:30, dinner at 6 p.m.) (diet, eggs for breakfast, eat less egg yolks, with some milk bread, lunch fish with vegetables, dinner fruits, all diets should be less oil,)

Again, exercise plan, suitable height and weight, you can run with sit-ups, push-ups, (running, running has a constant speed, variable speed, sprints, loops, etc., make up a few cycles for you, one, run at a speed of eight for five minutes to reduce to six, walk for one minute for a cycle, do six cycles, two. Use seven to run for nine minutes, use six to walk for one minute as a cycle, do four cycles, three. Take eight as the base, add a speed every minute, add to twelve to start decelerating, subtract one speed every minute, reduce to six, for one cycle, do four cycles, etc., do push-ups first, a group of thirty, do five sets, each group rests for two minutes, a group of thirty sit-ups and each group rests for two minutes, do five sets, add one per week, and the rest time is shortened by one second).

There are also apparatus, five large muscle groups of the body, chest, shoulder, back, abdomen, legs, Monday, chest, barbell bench press (a group of ten, six sets), dumbbell bench press (a group of twelve, five sets), dumbbell birds (a group of twelve, five sets), rope chest clamp (a group of twelve four sets), with triceps training, supine arm flexion and extension (a group of ten, six sets), arm flexion (a group of twelve, five sets), etc., Tuesday, back, pull-ups (a group of ten to do six sets), high pulldowns (a group of twelve, Do six sets) Seated rows (a set of twelve, five sets) Straight arm pulldowns (a set of twelve, four sets), etc., Wednesday, shoulder, neck front press (a set of ten, do six sets), front flat raises (a set of twelve, do four sets) Reverse butterfly machine (a set of ten. Do six sets), bend over and do four sets of sideways raises (a group of twelve does four sets) and dumbbell presses six sets (a set of ten, do five sets).

Thursday, legs, barbell squats (a set of ten, do ten sets), weighted scissors (a set of fifteen, do four sets), leg curls (a set of twelve, do six sets), leg curls (a set of twelve, do six sets), standing calf raises (a set of twelve, do six sets).

On Friday, the biceps brachii (arm curls, a set of ten six, dumbbell curls set of ten six, high rope curls set of twelve, five sets) triceps, (supine arm curls, a set of ten six, cervical back arm flexions, a set of ten six, prone arm curls, a set of twelve, four sets).

Saturday, aerobics, cardio, Sunday, rest,

I know what you said, the main thing is 1 push-ups, high, low and middle positions have to be practiced, 2 sit-ups 30*3 3 pull-ups 12*3 stretching is good, oh dear.

It's very simple, as long as you practice a lot every day. There is only one thing you have to be able to endure a little hardship, otherwise you won't be able to practice.

It's better to go to the gym and do strength and equipment training, which works better, and it doesn't usually work too well at home.