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I am really struggle to find correct information googling around so I’d appreciate any help.
I have just returned to the gym after a series of health problems.
I have trained home for 4 months and rebuilt some basic strength to be able to exercise.
My goal is to gain muscles/mass on my upper body, I am 1.73cm x 72 kg so according to different formulas I am 1-2 kg overweight (?).
I do not eat meat but I try my best to have a good nutrition with plenty of plant-based proteins, fish, nuts, etc.
In terms of training, I am doing 4×8 / 4×10 / 4×12 / increase weight and repeat. I don’t even know whether there is a name, just collated some beginner training I found online into a program for myself.
I don’t know if it’s relevant but in terms of lifting, I can lift 14kg for each bicep on curl, 16+16 curl for chest press with dumbell. I have exclusively trained with dumbells and I generally like free-body training rather than using machines.
I am not interested in gaining strength and my training is purely for cosmetic purposes in terms of increasing the muscle mass of my shoulders/arms/chest and overall tone of my upper body.
Any help with a program to follow for the next 6 month would be appreciated!
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