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@mamajaiy Here is a simple workout split you can follow Monday Chest and Tris Main compound lift is bench press Then follow with chest exercises and finish off with triceps, 8 to 16 reps by 3 sets for all. Tuesday Back and Bi Main compound lift is deadlift Follow with back exercises (lat pull...

@mamajaiy Yeah you need higher reps, feel the contraction. Use lighter weights and just keep going until the pump hurts. Do the reps slow too just to feel it more. I know this is lazy advice but essentially just do a bro split with 8 to 16 even just to get the pump then drink a post workout...