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@hemanthbadda Personally, I would start doing some weight training and go into a slight caloric deficit. You'll still build some muscle as a beginner and lose some fat. Unfortunately there isn't anyway around losing fat and just hope that less of it leaves your chest. This is far from...

@hemanthbadda Just in keep mind that you can't really "tone" particular areas. Doing ab exercises for example, will not tone your stomach. It can increase muscle but that can actually make your stomach look larger if you don't decrease your body fat %

@faithonly Holy balls that's a lot of bicep work.... That's a lot of junk volume, your biceps have to be cashed out after two of those exercises. I would back it down to 6ish sets total per day, 2-3 times a week. Focus on quality over quantity. Nice and slow, controlled eccentrics with some...

@poolchick3 Well that's up to you, you could continue to cut and lose weight then move to a bulking phase to build muscle. Or you can bulk now and cut later. You seem to be carrying very little muscle so personally I would focus on bulking and growing as much muscle as possible for something...

@moonmonkey I think you've got some good advice from the other comments already but I'll add in that if your interval run is anything more than a jog I'd move that to after the lifting. If you are doing intervals of sprints you are going to tire yourself out right before you start lifting...

@vido No bro I'm not wrong... I never said that you cannot build any muscle or get stronger in a cut. But would you rather get 60% return on the work you do in the gym or 100%? Why would someone like OP who has a long way to go towards building muscle try to piss in both directions of cutting...

@poolchick3 Don't listen to that person. If you want to actually grow muscle you need to be in a calorie surplus. Have you been strength training 5 days a week since 2023? You seem to be doing way more cutting if you've lost a lot of weight, you have never done a proper "bulk" to build muscle...

@pastorsamukelisiwe You are prioritizing cardio over weight training which will give you the results you're seeing. If you want to properly grow muscle you need to put some more time into it. Maybe try to do just weight training for your 1 hour, 3 times a week. Machines are fine but try to use...

@malkah18 I've never been a full body guy but you seem to have a pretty good mix of exercises in my opinion. The only thing I wanted to suggest is to play around with your reps and sets. 3 x 12 is a good general number but you may find more success with dropping a few reps on the high load...

@dad913 Looks like a solid program to me. If I had to add any suggestions I would consider starting with incline bench as the upper chest is a little tougher to grow and is arguably the most important visual chest muscle to create that "full look". I also personally have almost eliminated...