Morning cardio treadmill x30 min
Reverse hypers x 3
Russian twists x 3
Lifting
Barbell chest press squeezing the bar x 3
Dips x3
Landmine kneeling pressx3
Supported rows x 3
Cable close grip rows x 3
Swiss bar cable lat pulldowns x3
Trapbar shrugs x 3 plus dumbbell shrugs x 3
Landmine twists x 3
Weighted crunches x 3
Diet
Tuna
Chicken
Eggs
Cheese
Veggies
Apples
Nuts
Whey isolate
Evening cardio
Stationary bike x 30 min
Reverse hypers x 3
Russian twists x 3
Lifting
Barbell chest press squeezing the bar x 3
Dips x3
Landmine kneeling pressx3
Supported rows x 3
Cable close grip rows x 3
Swiss bar cable lat pulldowns x3
Trapbar shrugs x 3 plus dumbbell shrugs x 3
Landmine twists x 3
Weighted crunches x 3
Diet
Tuna
Chicken
Eggs
Cheese
Veggies
Apples
Nuts
Whey isolate
Evening cardio
Stationary bike x 30 min