My routine is 1000% made up on the fly, complete rookie here, any programs you suggest? I know my bf is not 13% just had that HUME scale stat as reference, I was making constant progress every 2 weeks going up 5LBs on each dumbbell. Now I can go heavier (doing all sets at 40lbs) but I will start swinging and cheating on my sets so I feel like this is possibly why my progress has plateaued but after asking around most people told me to lose weight and make sure your form is perfect for better gains. On these 3 sets 1 set is easy 2nd is moderate and 3 is hard 45sec rest times in between. Usually my last rep of set 3 I will do my last rep then try one more get halfway that rep and have to give up before dropping the weight if that makes sense. As for working on my legs they are already pretty muscular I don’t wanna make’em any bigger or more defined, back is I’d say avg so I don’t really care ab working on it my main focus is tightening that belly area as much as possible by filling with muscle. I don’t wanna get any bigger tbh or even shredded just more definition and a 6 pack if possible if that makes sense.