My workout is mainly for maintenence. i get about 140ish grams of protein per day, around 1800 calories. i cheat on saturday AND sunday, lol. 5'10 200ishlbs 75in reach around 10% bodyfat, but probably 11% or so. i just use the look test for a flat stomach, some ab definition but not "shredded".
I work out first thing in the morning. I superset just about everything for time's sake. I usually work out alone and don't usually have a spotter around.
My gym doesn't have rubber weights or a platform so i don't do any type of cleans. i don't do hammer curls because it hurts my elbow. i wear wraps on my elbows.
3 sets of situps supersetted with hanging leg raises or butterflys 6 days a week right after workout. 20min of walking lunges 6 days a week (sometime in the evening).
Monday
3 sets of bench/3 sets of squats. bench-225x20+/315x6ish/365x2ish/405x1* squats-225x15/315x10/405x4(a$$ to grass and/or pause)
3 set of incline dumbell/3 sets of legext, legcurl. ibp-100sx8ish le,lc-225x10 (legext and legcurls are done back to back as one exercise)(machine)
3 sets of weighted dips/3 sets of ezbar curls. dips-bodyweight+75lbsx6 ezbc-105x6
3 sets of lying tricepext/3 sets of incline dumbell curls. lyingtriext-105x6 idc-40sx6
Tuesday
3 sets of standing military press/3 sets of deadlifts. mp-135x10/155x6/185x2ish dl-225x15/315x10/405x4
3 sets of side raises/3 sets of straight leg deadlifts. sr-35x10 sldl-225x10
3 sets of rear delt raises/3 sets of hyperextensions. rdr-35x10 he-bodyweight+25lbsx10
3 sets of front raises/3 sets of seated arnold press. fr-35x10 sap-60sx10
Wednesday
3 sets of bench/3 sets of squats. bench-225x20+/315x6ish/365x2ish squats-225x15/315x10/405x4(a$$ to grass and/or pause)
3 set of incline dumbell/3 sets of legext, legcurl. ibp-100sx8ish le,lc-225x10 (legext and legcurls are done back to back as one exercise)(machine)
3 sets of weighted dips/3 sets of pullups. dips-bodyweight+75lbsx6 pllups-bodyweightx20/bw+25x10/bw+25x10
3 sets of t bar rows/3 sets of lawnmower pulls. tbr-4platesx8/5platesx6/6platesx2ish lmp-100lb dumbellx8
3 sets of barbell shrugs shrugs-225x6 with a pause at the top
Thursday
usually use same weight from mon-wed for thurs-sat.
3 sets of ezbar curls/3 sets of deadlifts
3 sets of incline dumbell curls/3 sets of straight leg deadlifts
3 sets of lying triceps ext/3 sets of hyperextensions
Friday
3 sets of bench/3 sets of squats.
3 set of incline dumbell/3 sets of legext, legcurl.
3 sets of weighted dips/3 sets of standing military press.
3 sets of side raises, rear delt raises, front raises/3 sets of seated arnold presses (the 3 types of shoulder raises are done back to back as one exercise on this day only. drop the weight amount as needed.)
Saturday
3 sets of pullups/3 sets of deadlifts
3 sets of t bar rows/3 sets of straight leg deadlifts
3 sets of lawnmower pulls/3 sets of hyperextensions
3 sets of shrugs/3 sets of pause bench bench-225x15ish/315x4ish/315x4ish
Notes
i try to keep my rep range at or below the aforementioned numbers. always increase weight as needed. if the reps are a little low, hang with it. if ten is too easy, add weight and go to 8, etc. for squats, i keep my reps lower by pausing at the bottom.
*i only attempt 405 on bench with a spot.
