Workout Plan
Day 1
Bench press- 5x3, 3x3
superset 1 4 sets
single arm dumbbell bench- 8-12 reps
push ups- 15
3 sets
pec deck fly- 10
cable fly- 16 (8 slow, 8 regular)
incline db press 8x4
day 2
back
snatch grip deadlift- 5x3, 3x3
pull ups- 8
lat pull down- 12, 8, 8, 12
cable row- 12, 8, 8, 12
chin up grip pull down- 12, 8, 8, 12
single arm cable row- 12, 8, 8, 12
back extension- 10x3
day 3
legs
front squat- 5x3, 3x3
superset 1 3 sets
lunges- 10
rdl- 8
2, 3 sets
leg press and clave raises- 10x6
leg curls- 10
day 4
shoulder and traps
milt press- 5x5
3 sets
t raise- 10
front raise- 10
delt fly- 10
3 sets
arnold press- 8
pushup- 10
3 sets
rotaor cuff
chin up- 10
3 sets
shrugs- 10
upright row- 20
Arms
sample diet:
breakfast
2 egss
3-4 egg whites
protein shake
snack- apple
aminos
lunch
grilled chicken
rice
broccoli
snack- protein shake
dinner
lean beef
egg whites
any help at all or suggestions would be great. im 20 years old weighing 195 at 5’10. Linebacker type build with extra stomach fat i need gone. any suggestions would be great thank you