First of all, I want to tell you that you are too thin to exercise your muscles. You need to supplement protein, including protein powder, when you are training. Secondly, such a full muscle group needs constant hammering and massage, which will accelerate muscle growth. As the name implies, it increases muscle tearing, fracture and regeneration. When you exercise your muscles, you should do it in blocks. It is recommended to find someone who can exercise to guide you, or find a personal trainer. You can practice with a complete exercise plan.