this is hard i need help

[gmeow]

age: 22
height is currently 5'11
current dosage:
Reta: 7mg
cagri: .5mg

ive been on GLP1s since november 2024, i started with semaglutide and in june 2025 i moved onto reta, i went from 276 lbs to currently at 181, 2 months ago i added cagri into the dose i feel like ive been stuck at the low 180s forever, i have done all of this without any exercise i havent been to the gym once, i want to start doing to the gym but i dont know exactly what to do, if any fitness niggas can help me what they think of this id appreciate it. the goal is to get leaner and look better

im very busy so i dont know if i can spend hours at the gym a day but heres what ive came up with:
3day split

chest shoulders tricepts
incline bench press 3 sets 8 reps
include bench press 3 sets 10 reps
shoulder press 3 sets 12 reps
cable fly crossovers 3 sets 12 reps
lateral raise 3 sets 15 reps
tricepts rope pushdown 3 sets 12 reps

back and biceps,
bent over row 3 sets 8 reps
lat pulldown 3 sets 10 reps
seated cable row 3 sets 10 reps
shrug 3 sets 12 reps
bicep curl 3 sets 12 reps
hammer curl 3 sets 12 reps
face pull 3 sets 15 reps

legs and abs,
squat 3 sets 8 reps
romanian deadlift 3 sets 10 reps
legextension 3 sets 12 reps
seated leg curl 3 sets 12 reps
seated calf raise 3 sets 12 reps
cable crunch 3 sets 12 reps
lying leg raise 3 sets 15 reps

Do i just hop on test or take DNP what the FUCK do i do, any advice would be helpful thaaaanks

 

[iownvetements]

these workouts combined weekly will definitely help with weight loss, however considering the fact ur a beginner slow down nigga

wayyyy too much volume within these workouts ngl focus on good consistency first and form

these workouts feature minor cardio so include some good cardio workouts into this routine

nevertheless I believe if you do these workouts mixed with some reta you'd achieve your goals so good luck bhai

 

[gmeow]

these workouts combined weekly will definitely help with weight loss, however considering the fact ur a beginner slow down nigga

wayyyy too much volume within these workouts ngl focus on good consistency first and form

these workouts feature minor cardio so include some good cardio workouts into this routine

nevertheless I believe if you do these workouts mixed with some reta you'd achieve your goals so good luck bhai

thank you buddy

 

[TrueOgreGymcel]

You're busy and you primarily want to become lean over looking good?

Slash some of those exercises, too much. Do only 2 work sets, 3 is overkill and a waste of time.
More cardio, more cardio! Weightlifting is really weak when it comes to burning calories.

 

[Lil Icecubes]

Dude the split is alright but your doing too much coluje cut these to 2 sets of each and i would even do 1 set of shoulder press, the thing that matters is frequency and intensity, you want to hit you upper body and lower body atleast twice per week, and focus on traing as hard as possible and progressing, do be in the 5-9 rep range pick a weighht you can do for that lower end atleast 5 then when you reach 8-9 with it increase the weight, this will help your muscle growth, for fat loss you want to be in a deficet, serach yp maitenance calorie calculator online and put your height weight and activity level on it itl spout out the amount of calories to mainatin your body weight, you wantg to cut that by 300-500 is a good number so say it said 2500 to maintain you want to be eating now 2000 cals a day track them and if you combine cardio your loose fat even faster, just make sure to keepo your protien high and keep progressing in the gym because if you dont match your protien then you risk loosing youir msucle and not only fat while bieng on the deficet, and progresing on your lifts ensures that your building muslce while loosing fat, also dont let the scale decive you you mnight be loosing fat and gaining muscle so you might be hovering at the same weight for quite a bit thinkling yoiur not loosing fat but you are, muscle is just bieng built also, lmk if you have any questions. goodluck!