I’ve been lifting since late February .
25
5’6"
209lbs
21-22% BF(calipers)
This is what I’m currently doing.
MONDAY=
Squat:
225x5
235x4
235x4
Deadlift
165x5
170
Bench:
165x5
170x4
170x3
Seated barbell press(Smith)
115x5
125x5
135x2
125 all 3 sets
WEDNESDAY=
Leg extension(A,large)
145x15
145x15
DB flys:
30x15
30x15
Go down same level as bench rep, lower than chest and keep feet back too
Lat pull down:
100x15
100x15
Leg curl:
125x15
125x13
A, first large
DB lateral raise:
15x15
15x15
Skull crushers(EZ bar):
45x15
45x15
EZ bar preacher curl:
55x15
60x15
Seated calf raise:
75x15
75x15
Rear lateralls:
10x15
10x15
FRIDAY=
Squat:
135x20
DB bench:
40x10
45x10
50x10
60,70,80
Bent over row:
45x10
95x9
95x8
95,105,115
Stiff legged deadlift:
95x10
115x6
115
DB shoulder press:
47.5x8
50x6
50x6
50
Close grip bench:
135x8
135x8
135,145
Barbell curl:
85x8
85x7
Standing calf raise:
230x10
230x10
240,250