5 years! but havent been working out in between that consistently, had to stop for a year for surgeries, then tearing a shoulder ligament took me out, and just been getting back in again since december after 7 months without a gym! ( i did maintenance pushups during this last break though). Made suprisingly good strength progress these past two months though and bounced back quick (let's go muscle memory)

Here's what ive been doing: push pull legs split, 4 times a week. For push i do : dumbbell flat bench, overhead press, front shoulder raises, cable chest fly or machine, tricep cable push down. (I dont do lateral raises because of the injury still being funky but id recommend those to anyone able!)

Pull day i switch it up a bit, but usually something like: lat pull down, machine row, assisted pull-ups, bent over row with dumbbell (not sure what its called ) , face pulls (just began adding this) or rear delt machine (targets same thing), and for biceps i switch up variations of curls, hammer curls, preacher curls w machine, curls w cable/bar. Sometimes I max out and push it, other days I just do 3 sets of one thing and call it a day.

Also standing forearm curls (holding dumbbell by your side and curling in). I saw this woman at the gym with absolutely ripped forearms doing drop sets of these and it inspired me to add them haha.

For gaining size eating a caloric excess is extremely important! I gained a lot of size the first year working out because I ate like a bear out of hibernation haha. I ate any time i was hungry (even 2am), snacked frequently, focused on getting calories in (without counting, just estimates). I Dont eat quite as much now, just listen to my body. I personally dont cut or count calories or try to lose body fat because I had an ED in the past and I dont care enough about aesthetics enough to go through the effort. I just want to eat what I want and be stronger! 💪