Bro, if u want to be like the men picture's body to buy protein shake and diet the most and 6 days a week training in the gym like i did.

Actually my workout plan is skips day like today is weight training and second day do cardio and third day is weight n etc... the other way is if you want to pump up your body only i mean bigger body do this cus i did it experience b4 like skips day also today weight, second day rest, third day do weight again and so on... but important thing is your diet always do check lists of your diet & also do advance workout plan and do properly. Thats it! you can have a very fit body then. hope this help you bro.

No problem your welcome bro.