Day 1
Squat
Dumbell Bench Press
Deadlifts
sets 4x5
Day 2
Pull Up
Dip
Barbell Curl
sets 4x5
Day3- off
Day4- HIIT
Day5- Shoulder, calf, and ab work
Day6- Off
Day7- Repeat
move up to 5 sets per exercise
Goals- Slowly cut to about 195 lbs with 9% bodyfat from 205 with 12% bodyfat
1RM Bench- 285
1RM Squat- 285
1RM Deadlift- 290