I work full body 3 days a week, 1 hit cardio per week. I lost 17 kilos in 6 months. I'm 58 kilos height 166 Chest 93 / Waist 68 / Hip 94 fat ratio about 16% I am trying to increase my muscle mass. I unconsciously did cardio for the first 2.5 months. For the last 3 months, weight I'm training and I'm paying attention to my diet.
Squats (40kg)
Deadlift (30 kg)
leg extension
Bench Press (35 kg)
Butterfly (25kg)
Biceps Curl
Rear arm on table
Pull Up 5×5
seated rows
Shoulder Press (30 kg)
Dumbell Shoulder Press (25kg)
Push press (30 kg)
Hip thrust (60 kg)
Squats (40kg)
Deadlift (30 kg)
leg extension
Bench Press (35 kg)
Butterfly (25kg)
Biceps Curl
Rear arm on table
Pull Up 5×5
seated rows
Shoulder Press (30 kg)
Dumbell Shoulder Press (25kg)
Push press (30 kg)
Hip thrust (60 kg)