I need help creating a program. My gym has Dumbbells up to 100 pounds and machines. I'm 40 years 5'10 228 pounds with 28 percent body fat. My main goal is to be the strongest I can be and shed at least 20 pounds of fat.
We don't have s free weight barbell or squat rack but my maxes are as follows:
Bench - 206
Squat - 285
Dead - 250
Press - 135
Any help you can provide would be appreciated.
Also I'm able to workout mom thru Friday.