im 6ft, benching 250, squat 300, deadlift 405.
benchpress 5 sets of 2 reps or 5x5
incline db press 3x8
band pushups amrap
5x5 bb bent row
db row 3x10
lat pulldowns 3x10
lat pushdowns 3x10
thursday back, same as tuesday but deadlift instead of bent rows
hack squats 3x8
calf raises 3x12
hamstring curls 3x10
if i am aiming to cut i mix in 20 minutes of hiit either on a bike or treadmill or 10-15 minutes of sprints on the track.
i ended up skinny fat after an uneducated cut but am now significantly more muscular.