What is my workout routine 6 days a week it’s composed of 3 days then repeat or for advanced with abs it’s 4 days of training with the 5th day off then repeat Overview This program is a meticulously crafted six-day split regimen, specifically engineered to sculpt a lean and muscular physique. Strategically designed to target different muscle groups on each day, ensuring optimal recovery and growth. This plan is the ultimate blueprint for anyone aspiring to achieve a sculpted and lean appearance. Day 1 LET'S GET AFTER IT! Chest x Triceps x Shoulders Start 3/11/24 Warm up: Don’t overcomplicate, do a few dynamic stretches like arm circles and shoulder rotations just to get the blood flowing and increase flexibility. Then do a few light sets of exercises to activate both muscles, push-ups or dumbbell shoulder presses to activate the muscles before moving on to heavier lifting. Do what's comfortable and have fun with it. ● Bench Press: 4 sets of 8-10 reps with a heavy controlled weight, really focus on mind muscle with this first exercise, get blood moving into the chest. ● Incline Dumbbell Press: 3 sets of 10 reps (Keep elbows slightly tucked to protect the shoulders, focus on touching the bar right below your chin, and keep a wide grip on the bar.) ● Drop Set Incline Dumbbell Press: 3 sets of 15 reps (Pick a weight that is obviously lighter, but make sure by the 3rd sets 15th rep you couldn’t give one more rep) ● Chest Flys: 4 sets of 15 (these are great for pumping blood into the muscle, take these slow, really focus on the mind muscle here, squeeze and stretch the chest) 󰝮 ● Dumbbell Press: 3 sets of a heavy 12 reps ● Lateral Raises: 3 sets of 15-20 reps (this is going to be mental, close your eyes and use everything you have, focus on lifting your elbows to the ceiling, full stretch + full squeeze) SUPER SET IMMEDIATELY GO INTO FRONT RAISES ● Front Raises: 3 sets of 12-15 reps (Pick the heaviest weight of which you can control the movement.) ● Rear Delt Flys: 4 sets of 8 reps (do these with a cable, most cables will have a ball at the end of them, grip the ball and pull the cable across your body to hit the rear delt, again control the weight!)

So goal is not really to put big numbers on how much can I lift or perform. It more of how aesthetic can I look? So I have been making progress last few months and I’m going to do a three week quick cutt and see how much improvement I can make. In 3 weeks with body comp

I’m 28 years old a 5ft7 165 lbs Last year I did have wait loss surgery and dropped about 60 pounds from the surgery then I pushed past it. I was at 280 lbs as of December 2022 This is me then and now