goals all for reps of 4 plus reps
495 deadlift
330 squat
275 Bench
185 ohp
1 Like
Monday - Chest/Tris
Incline dumbbell Press - 2x4-8
Flat Barbell Press - 2x4-8 (1xacc)
Dips - 2x4-8 (2xacc)
Pushdowns - 2x4-8
French Press - 2x4-8 (1 10 rep set just to make sure elbows are ready)
Tuesday - Back/Bis
Barbell Rows - 3x4-8
Neutral grip Pulldowns - 2x4-8
Medium Grip pulldowns - 1x4-8
Seated Rows - 2x4-8
Pinwheels - 2x4-8
Alternating Dumb curls - 2x4-8
Wednesday - Legs (slow negatives!)
Lying Leg Curls - 2x4-8
RDL’s - 2x4-8 (warmup again)
Cybex Leg Press - 2x4-8 (warmup)
Leg Press - 2x4-8 (1xacc)
Hack Squat - 2x4-8 (1xacc)
Thursday - Shoulders
Seated OH Barbell Press (ass slid forward so it’s more like a super high incline press) - 2x4-6
Seated Dumbbell Press - 2x4-8
Cable Laterals - 3x6-8
Dumbbell Laterals - 1x6-8
Rear Delt raises on inlcine bench - 3x12-15
Friday - Traps/Calves/Abs/Forearms
Shrugs - 3x4-8
Standing calf raises - 3x4-8
Seated calf raises - 3x4-8
Cable Crunches - 2x10-15
Weighted Leg Raises - 3x10-15
Reverse wrist curls - 2x8-10
Behind Back wrist curls - 2x8-10
This is the split I ran while cutting. I was in the gym six or seven days a week depending on when I got out of class. It took about twenty five to forty minutes depending on the workout.
This is my food log, after I finished doing IF.