Well long story short snapped it in half had to have surgery a steel rod and many screws 13 or 14. I completed PT got 98.9 full range back and I am cleared to lift . That being said been off and on in the gym due to lack of confidence before break was hitting PRs and was hoping to do a show within another 6 months . Oh well past is past but I would like someone or people to help me out and put together a program or show me a weightlifting program to regain my strength back I forgot to mention they had to cut my right tricep in half .

I am 23 5'8 172 going to be doing If it fits your macro for my diet majority will be clean but I don't like to stress about it .