On a Cut, 250 and like 21%bf i think?
Monday:
Db BP 5x5
BB BP 5x5
BB DL 3x10
BB FS (front squat for autistics) 3x10
Super Sets with Incline and Decline BP 3x5
Push Ups 5x10 (done throughout the session)
T-Bar Lying Rows 3x12
Leg Curls 3x12
Tuesday:
Hang Cleans 5x5
Overhead Press 5x5
DB Lateral Raise 5x5
DB Wrist Curls, Palm up and Down 3x15
Wrist Roller 5x3
Wednesday:
Squat 5x5
FS 5x5
Romanian Deadlift 5x5
Machine Fly 3x10
Leg Press 5x5
Lat Pulldown 3x12
Calf Raise 5x5
Pushup 3x10
DB One Arm Row 3x12
Thursday:
Alternate Hammer Curls 5x5
Rope Tricep Pushdowns 5x5
Alternate Incline Curls 5x5
Standing One Arm Tricep Ext 5x5
BB Curl 5x5
Dip 5x5
Friday:
BB DL 5x5
BB Stiff Legged DL 3x10
Squat 5x5
T-Bar Lying Rows 5x5
DB Fly 3x12
BB Bent Over Row 5x5
Cable Cross Over 3x12
Lat Pulldowns 5x5
Saturdays:
(If I feel like it )
Super Sets after 10 minutes on stairmaster
BB Squat 5x5 + BB Romanian DL 5x5
Bench Press 5x5 + Cleans 5x5
Finish with some cardio