T Nation

Millz Rebirth

Goals:cut bf 13-8% and keep as much muscle mass a possible

currently 101kg (222lb)

Monday

Chest and sprinting

Flat bench press 4x10 reps 40/50/70/80
incline dumbell bench press 4x10 reps 20/22/25/27
parallel bar dips 4xmax reps 9x5/6x10/7x5/bodyweightx12
incline dumbell flys 3x12 reps 10/12/15
cable cross overs 3x12 reps 5/6/7 plates
push ups 2xmax reps 5/5

sprinting
treadmill sprints 4 sets 45 second sprints with a 30 sec rest