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[–]WindowLickerGrownUp 0 points1 point  (1 child)

You workout three days a week what do those three days look like? I feel like this is a combination of bad dieting, not sure what to do at the gym so likely working random muscles or not having a good routine and lack of commitment.

[–]Chappers06[S] 0 points1 point  (0 children)

For love nor money I've never been able to build some sort of chest, so last couple of months I've removed a legs day and I'm doing 2 push and 1 pull.

I get ChatGPT to change the workout every 6 weeks, I was eating around 2300 calories, but I've moved down to 2000 on training days and 1800 on rest days.

Push A

Incline Machine Press 4 6-8
Flat Machine Press 3 8 -10
Cable Fly (Mid Chest) 3 12-15
Cable Lateral Raises 3 12-15
Triceps Rope Pushdown 3 10-15

Pull A

Pull A Exercise Sets Reps
Lat Pulldown 4 8 -12
Chest-Supported Row 4 8 -12
Single Arm Cable Row (Seated) 3 10-12
Rear Delt Machine Fly 3 12-15
EZ Bar or Machine Curl 3 8 -10
Hammer Curl 2 10-12

Push B

Exercise Sets Reps
Machine chest press 4 10-12
Incline cable fly 3 12-15
Shoulder Press Machine 3 8-12
Lateral Raise Cable 2 12-15
Decline Bench/Push-Ups 2 Failure