Work out routine

like depeneds if you want to lose weight, you do small weight for a lot of reps.. if you want to build muscle do small reps like an 8642 set (8 reps 6 rreps… etc)

also dont work out the same muscle 2 days in a row… it will do more harm then gain.. wait 48 hours between I.e. bench press and stuff with weights but you can do abs and running everyday..

what I like to do is bench on monday, squat on tuesday, shoulders on wednesday, cardio on thurs and friday is everything day (weekends off)

also I like to drink whey protein I think it helps build muscle

ps if you wer wondering how much results you will see…I started liftin a year ago and could only bench 95 now I can bench 240 (and thats with mixing in wrestling and football so it wasnt workin out a year straight)

generally yoyu will gain about 5lbs on bench a week

I don’t know hope it helps any

To start off, low weight lots of reps gets you definition, high weight low reps gets you big, so it depends what you want. Right now, max out on everything, and work off higher percentages, For example, if your max bp is 200, work off 230lbs. do 8 sets of 60% , 70, and then 80, of 230 lbs.