I work rather repetitive production work, which is quite physically demanding, my shifts are 12 hours long and during a 2 week schedule I work i work 7 out of 14 days 5 days on week 2 the other. I'm just wondering how often i should workout and what should I do during those workouts? I am currently 6 foot 2 about 215- 220lbs and about 12% body fat I just want to build up a bit more mass but really lean up to show off the abs
Optional Information:
Male , Age: 26
Already Tried:
working out 5 or 6 times a week
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