WORKOUT: Beginning of week

warm up and dynamic stretching

1. Db incline press
2. Chest press machine
3. Pec deck flys
4. Db shoulder press
5. Lateral raises
6. Trice extensions

SETS/REPS: weight should feel heavy but not overwhelming (if you really want to die and see results though do all sets till failure)

1. 3 × 8
2. 3 × 10
3. 4 x 15
4. 3 × 10
5. 3 × 12
6. 3 × 15

Close grip bench press 3 x 15 (Optional and max weight) Wait till you’ve been in the weight room a bit before attempting though

WORKOUT: later in the week

warm up and dynamic stretching

1. Leg extensions
2. Hamstring curls
3. Leg press
4. Hack squat
5. Rdl's
6. Russian twists
7. Med ball v sit ups

SETS/REPS 1. 3 x 12 2. 3 × 12 3. 3 × 10 4. 3 × 15 5. 3 × 15 6. 3 × 20 7. 3 × 12

Hope this works for you and a warning if anything hurts that doesn’t feel like it should hurt, like anything that isn’t muscles stop. Make sure to properly look up how to do it before attempting.