Im from Australia so forgive me for talking in KG and not lbs
Im 25, 6’1 and 108 KG ( around 237 lbs).
Im trying to get a fit, lean, strong body… My goal would be to basically have a low body fat ~ 10%, and have good definition. My other goal would be strong enough to handle my bodyweight for most things eg chin ups etc
At the moment I hit the weights with a partner (who has similar goals) 4 days a week for an hour, with 30 mins of HIIT at the end of my weights sessions when time permits (at least 2 times a week).
I play soccer twice a week which can be a workout aswell.
My weights routine is like so:
I do my set, then partner does his, then mine again. So little rest between sets. Also my count is generally 1 sec up 2-3 seconds down.
Sets=3 Reps=10-12 unless stated otherwise
Day 1: Chest/Tri
Incline Dumbell press
Assisted Tricep Dips ( Using assisted chin-up machine)
Day 2: Legs
Barbell single leg step-up
Leg Push (Upsidedown squat machine)
Machine Hamstring curls
Machine Leg extension
Day 3: Shoulders/Abs (abs are 12-15 reps)
Hyperextensions throwing a medicine ball
Weighted side bends
Day 4: Back/Biceps
CLose grip assisted chinups
Bent over T-Bar rows
Incline Hammer curls
I use whey supplements, eat alot of Low GI foods, only brown/multigrain bread, eat throughout the whole day and include nuts and focus on protein in most meals, limit carbs at night, drink 4-6 bottles of water a day ( 600ml i have no idea what that means to americans)
I do cheat sometimes, I have a sweet tooth, I eat desert (Ice cream mainly) once a week at family events but most of the time im pretty good.
I am consistant with the training, and mostly consistant with the eating.