Doing 3 sets of 12-10-8 reps
Gradually go up in weight each set so must start at weight I can get 12 reps. With experience youll know the weight you can do dont get discouraged just start with what you can do!
Do some kind of cardio i usually do this before i ever even touch a weight because who wants to run after a hard lift ??
Run for 20 seconds on treadmill then stop for 10 continue that for 15 minutes (eventually try to work up to 30 minutes)
If you have access to a stairmaster that is great cardio depending on how fast you go up the more calories youll burn I try to go up 30 levels but stop when you feel like you cant go anymore.
GET A SWEAT GOING BURN FAT
SHOULDER & BACK
1st lift : millitary press with free weights 12/10/8 bad picture 
2nd lift : lat pulls ? 12/10/8
3rd lift: butterflies 12/10/8
4th lift: lat pull downs 12/10/8 (girlfriend was sick of taking pictures of me so this is the best i got 😂)
5th lift: millitary shoulder press machine 12/10/8
6th lift: seated lat pulls 12/10/8
7th lift: russian twists on lowered bench this is how you can get rid of love handles best way in my opinion
This is all I did back and shoulders suck, its my least favorite lift day. Idk why. I have a lot of work to do still until i get to where i want to be.
Little shot i got of my gf lifting 👀😍🍑
End of night after taking my protein (which ill post about later)
You can change your life by getting back into shape ive decided to make this my goal for 2018 and i need your support to keep me motivated id love advice from anyone who has it.
Pushing your body to the limit is how you get results
Ill be posting about my workout today and what i do post workout stay tooned way more to come!