[Homie]

do ss or any other plan the involves
1-2 time a weeks squat
1-2 time a weeks deadlift
1-2 time a weeks bench press
1-2 time a weeks standing military press
1-2 time a weeks pull ups
1-2 time a weeks bent over rows
1-2 time a weeks deeps
on ur abdominal u can do 3*10 straight arms toes to bar / knees to elbows
and u can 3 sets every to biceps

don't pass the 8-10 reps in anything

for example :

A
3*5 squat
3*5 bench
5 sets pull ups
biceps curls 3*12
laying triceps 3*12
knees to towes 3*10

B

3*5 squat
standing millitary press / deeps 3*5-8
deadlift 1*5
3*8 pull ups / power cleans 3*5