Workouts: For this leaning out cycle I did 4 sets of 10-12 reps when I bulk I will drop to 3 sets of usually 10 reps sometimes 8 if I feel crazy and want to go heavy.

If you don’t know these exercise names go to bodybuilding.com click on supersite, then training, scroll down to find exercise by bodypart and click the muscle group you are looking for.

Sunday/Wednesday is chest and triceps

Chest: barbell bench press, barbell incline bench press, barbell decline bench press, butterfly (pec dec fly), cable crossovers, dumbbell flyes, incline dumbbell flyes, sometimes I through in a dumbbell bench press or set of pushups

Triceps: You are working them when you do press movements, then I do cable one arm tricep extension, cable rope overhead tricep extension, dips tricep-version, lying dumbbell tricep extension, reverse grip tricep pushdown, Standing Bent-Over One-Arm Dumbbell Triceps Extension (dumbbell kickbacks)

Monday/Thursday is back and biceps

Back: pull ups, close grip front lat pulldown, wide grip front lat pulldown, bent over barbell row, reverse grip bent over barbell row, bent over two dumbbell row, leverage high row, seated cable rows.

Bicep: barbell curl, concentration curls, dumbbell alternate bicep curl, close grip ez bar curl (alternate with wide grip ez bar curl), hammer curls, one arm dumbbell preacher curls, overhead cable curl, standing one arm cable curl

Tuesday/Friday is shoulders and legs

Shoulders: barbell shrug, barbell shrug behind the back, dumbbell shrug, upright row, barbell shoulder press, dumbbell lying rear lateral raise, front dumbbell raise, one arm side laterals, reverse machine flyes

Legs: barbell squat, barbell lunge, barbell squat to a bench (low you want to feel like your ass is gonna touch the ground), front barbell squat (if you do these don’t do the squat to a bench), good morning, hack squat narrow stance(you can also do leg press alternate one day do hack the next leg press), leg extensions, lying leg curls, stiff legged deadlift (roman deadlift), thigh adductor, thigh abductor

Sunday/Tuesday/Thursday is calves for calves slow and steady with full range of motion is key

Calves: calf machine on the leg press, calf press, seated calf raise, standing barbell calf raise

Monday/Wednesday/Friday is abs

Abs: cable crunch, crunch legs on exercise ball (or bench), cable Russian twists, dumbbell side bend, hanging leg raise, plank, seated flat bench leg pull in, standing cable woodchop

Every day I between 45-60 min of cardio, light-moderate intensity or roughly 65% heart rate

For the first three days I go really heavy on the major muscle group, so chest, back, and legs. Then finish my workouts with the supporting muscle so triceps, biceps, and shoulders

Next three days I do supersets. What that means is for example with chest, I will do dumbbell presses which works chest then you immediately do a set of skullcrushers which works triceps.

You do the same for back/bicep day the only difference is on leg/shoulder day it’s different because both are major muscle groups so Tuesday is basically heavy leg day with a few shoulder exercises and the opposite is true for Friday