This may change, I’m continually getting input on things i should change, and I’m implementing most of that advice.
Day 1 - chest/triceps
3x6 of one basic press and both skull crushers and flies
BB or DB flat bench
BB or DB Incline bench
Tsuki DB Press
Day 2 - thighs/calves/hamstrings
ATG squats (one squat)
Day 3 - back/biceps
3x6 of 2 of these:
Weighted Pullups (one pullup/down)
Lat pulldowns with emphasis on scapular retraction
T-bar rows (one row)
DB Low rows
and Deadlift 4x2
3x8 of all
BB reverse curls
Day 4 - shoulders
3x6 of BB military
3x12 of side and bent over lateral raises
3x10 Shrugs in front and in back
Day 6 - rest
Day 7 - rest or repeat
Pack on as much mass as possible,
preferably clean if possible.
165-170lbs by Jan 1.
Diet: Lots of milk and proteins, at least 3000 cals on lifting days, 2500 on off days.