Ri

(This is my own program, based on 3 years of trial and error. I’m not a PT)

Here is the current program I’m running. Obviously you can change the days, this is just what works for my schedule.

You don’t need to change the exercise your doing for each body part every session, pick the one you like that aren’t overlapping/redundant and get really good at them.

Core needs to be a regular part of your program, as someone who had 2 bulging discs.. work your fucking core. Cardio is also important, the best cardio is one you like and will stick to.

Each primary movement has 2 warm up and 2 heavy working sets. The 1st weight is 8 reps at 70-75% and the 2nd is 5 reps at about 85% of the working weight.

Thank you for the compliment !

I have only had top surgery! Just hitting the gym and eating healthy