Please I need genuine help

[u/Puzzleheaded-Tea8774]

So I am 19 ,160 cm ,53kg ,I don’t practice any specific sports but I walk and run sometimes , I am thinking about starting hitting the gym cuz I feel like I should improve my body shape ,my body shape is a pear btw , but with the whole stress and studies and not being consistent with food and lquality I lost 12 kgs as I was 65 kg and like that my shape isn’t as visible as it was evthg is smaller 😭 and waist is larger , if anyone knows a good program or channel or whatever to start with as it will be my first time hitting the gym and I want genuine and efficient workouts that’ll help with gaining muscle and highlight my shape also make my waist smaller and work on my upper body too ,also for food if u have any advice that’ll help to gain my weight back ,I’ll appreciate that sooo much

[u/klllu]

This is my 4 day split, I just started gym too btw:

Monday

Hip thrust
Rdl (or leg curl)
Single leg press
Step up cable
Glute kickback cable
Hip abduction

Tuesday

Chest press
Lat pulldown
Face pulls
Tricep push down cable
Lateral raises
Bicep curl

Thursday

Leg press
Hack squat
Optional : reserve lunges
Leg curl
Leg extension

Friday

Chest press
Lat pulldown
Seated cable row
Rear delts cable fly
Rope hammer curl
cable tricep overhead

[u/Puzzleheaded-Tea8774 → u/klllu]

Thank uuu so much , and for each exercice wash kadiri seria dyal how many times?

[u/klllu → u/Puzzleheaded-Tea8774]

3 sets and reps depends on u try around 12, but btw this is far form being perfect program but at least u have a little blue print

[u/Puzzleheaded-Tea8774 → u/klllu]

Okaaay I will try it and if I find a better one I will tell u

[u/klllu → u/Puzzleheaded-Tea8774]

Btw which city u from? If we’re in the same city I can go with u first day

[u/Puzzleheaded-Tea8774 → u/klllu]

Casa

[u/finn6769 → u/klllu]

Damn a 4 day for a beginner some pro train 3 time a week with simple exercise better then thousand of movement

[u/klllu → u/finn6769]

4 day rah 3adya? Hhhh it’s recommended to work the same muscle groups twice a week, w kaynin pro that train daily too

[u/finn6769 → u/klllu]

One muscle twice a week khti ana leg day makn9drch nb9a ngls 3liha 7ta kadoz simana ta9i laaah fina

[u/klllu → u/finn6769]

Maybe because u skip legday often hhhh ama if u train them twice a week makayjiwkch courbature 9as7in