Just drink beso after workout then workout for 4hrs per 6days n divide the days n have a plan for example On Monday&Thursday=Ches, Biceps&Forearm On Tuesday&Friday=Back,Trapizue&Triceps On Wednesday&Saturday=Shoulder, Trapizue &Forearm Sunday is ur rest day then keza demo protein yalew megb bedenb bela then after working out ereft wesed tega then keza tewat lay setenesa every day legs ena press(abs) sera like cardio ngr if u want I can dm u the apps n workout steps