a very simple routine that can be progressed forever.

the principle of this routine is just to go 1-2 rir for 4-6 sets for each muscle group twice a week.

suggested day: 
sun: rest
mon: day 1
tue: day 2
wed: rest
thu: day 3
fri: day 4
sat: rest

start from 5 reps and add reps when the set feels easy until can do 8 reps. then add weight and start again. 

preferably add reps on the second set and followed by the first set

example

workout 1
set 1: 5 reps
set 2: 5 reps

workout 2
set 1: 5 reps
set 2: 6 reps

workout 3
set 1: 6 reps
set 2: 6 reps

continue until reach 8 reps.

u can change the exercise but preferably opt for more stable exercise
machine > barbell > dumbbell

make sure to eat on adequate caloric surplus and protein as well as get enough rest.

best of luck

Torso and limbs

default

Week 1

Bench Press (Barbell)

Pec Deck (Machine)

Wide Grip Lat Pulldown

Pullover (Machine)

Chest Supported Row (Machine)

Lateral Raise (Machine)

Abs Crunch (Machine)

Calf Raise (Machine)

Seated Hamstring Curl

Squat (Smith Machine)

Hip Adductor (Machine)

Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

JM Press

Reverse Curl (Barbell)

Leg Extension

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