For each muscle group train with weight until feeling fatigue for muscle growth

Day 1:

Chest, shoulders and triceps

Start with chest

---Chest: flies,crossover,high pec fly, close grip press

3 rounds/sets form and reps from https://www.youtube.com/watch?
v=4o1YzksPuqg&ab_channel=MiDASMVMT

---Shoulders: dumbell alternating frontal raises, lateral raises , dumbell ski's,

dumbell press, rear delt fly, high side plank raises
3 rounds/sets form and reps from https://www.youtube.com/watch?
v=g5oQZmk7xMc&ab_channel=CHRISHERIA

---Triceps: extensions 4x12, kick backs 4x12, skullcrushers 3x12, hex press 3x12,
pushups 3x max
form from https://www.youtube.com/shorts/1-KKOKNuzRo?&ab_channel=thesuprementm

Day 2:

Back and Biceps.

Start with the back

---Back: Start with 15 pushups

10 reps single arm bent over rows(each arm), 12 reps dumbell deadlifts, 12 reps
bent over wide rows, 12 reps reverse flies, 12 reps dumbell shrugs

3 rounds form from https://www.youtube.com/watch?v=qqEw8XH-

feI&ab_channel=CHRISHERIA

---Biceps:hammer curl, bicep curl, inward bicep curl, outward x reverse curl, bicep
to hammer curl(slow), single bicep x hammer curl+ hold

3 rounds form and reps from https://www.youtube.com/watch?

v=Ii5vIh0EM34&ab_channel=MiDASMVMT

Day 3:

Legs: for all of them x20sec each leg, bulgarian split squats , assisted pistol
squats,single leg romanian deadlift, elevated side squat, legs glute bridge, single
leg calf raises, dumbell walking sumo lunges(40secs)

3 rounds form and detail from https://www.youtube.com/watch?

v=c8Hlyu71KcE&ab_channel=CHRISHERIA

Day 4:

Free active day. Cardio

-Do leg stretches

-full body stretches
-abs