hi sifu's im trying to get ripped within 3month after a year of hanging out inside the gym. but i have  problem as i split my days for training sometimes i have no idea what to do . here is my list
monday : biceps and shoulder
tuesdy : dono
wed: chest and triceps
friday : back? (i have tried it yet)
sat:cardio + leg
sunday :

besides that , what to eat arh? i usually eat 5 eggs and chicken breast + brocolli for my dinner only . for my lunch i usually eat zap fan (rice and vege only) and recommendation?

FYI : im 68kg 170cm

i've learned alot . now im asking recommendation for the optimum workout that is able to maximize the 3months training as i want to try to push myself to the limit and see how far can i go . i think u got me wrong

hi sifu's im trying to maximize what i'm able to get within 3month after a year of hanging out inside the gym. but i have  problem as i split my days for training sometimes i have no idea what to do . here is my list
monday : biceps and shoulder
tuesdy : dono
wed: chest and triceps
friday : back? (i have tried it yet)
sat:cardio + leg
sunday :

besides that , what to eat arh? i usually eat 5 eggs and chicken breast + brocolli for my dinner only . for my lunch i usually eat zap fan (rice and vege only) and recommendation?

FYI : im 68kg 170cm