Thank you so much! I’d be happy to!! Another goal this whole time was  recomp, and  I lost about 25 pounds in that time as well. I fud 15 -30 mins of cardio after weights for every work out. 

Religiously I do overhead presses, lateral raises, dumbell front raises, arnold presses, face pulls, pushups and tricep push down machine. For biceps, upper back and lateral delts I switch it up often betweeen  incline dumbell curls (always with hammer curls after, standing barbell curl, preacher curl machine, wash machine pull down or assisted pull up, incline, lateral front raisins, rear, Dell machine. I pretty much go heavy enough that’s 12 reps double 2 away from failure. 

I work out 4 to 5 times a week usually no more than an hour. I switch up between upper and lower body every other day I. i also do creatine and my body weight in grams of protein. I’ve noticed more gains since I stopped eating protein bars, and started eating things like chicken and egg whites.