MuscleNet Tip: This week, you only need 20 to 30 minutes. There are only 4 movements, which can prevent you from straining your muscles due to sudden intense exercise due to being hot-headed. 
This fitness plan is suitable for fitness beginners who are thin or have an average body shape. For radical information, please refer to MuscleNet’s other fat loss plans.
Monday and Thursday: (legs, back, biceps, abs)
Tuesday and Friday: (chest, shoulders, triceps, abs)
Diet plan suggestions for this week:
Breakfast:
Breast, bread
Lunch:
Banana, oats, whey protein
Lunch
Rice, beans, lean meat
Afternoon snack:
Fruit, Banana Oats, (Post-Workout Whey Protein)
Dinner
Roasted chicken, potatoes, fruits, rice
Late night snack
Yoghurt, bread