Follow along with the video below to see how to install our site as a web app on your home screen.
Note: This feature may not be available in some browsers.
Chin Up
Set 1: 12 reps
Set 2: 12 reps
T Bar Row
Set 1: 80 lb × 12
Set 2: 80 lb × 12
Incline Bench Press (Barbell)
Set 1: 155 lb × 10
Set 2: 155 lb × 10
Cable Crossover
Set 1: 30 lb × 12
Set 2: 35 lb × 12
Hack Squat
Set 1: 255 lb × 10
Set 2: 255 lb × 10
Hip Thrust (Barbell)
Set 1: 150 lb × 12
Set 2: 150 lb × 12
Arnold Press (Dumbbell)
Set 1: 45 lb × 10
Set 2: 45 lb × 10
Upright Row (Barbell)
Set 1: 95 lb × 10
Set 2: 95 lb × 10
Bicep Curl (Barbell)
Set 1: 80 lb × 10
Set 2: 80 lb × 10
Bench Press - Close Grip (Barbell)
Set 1: 100 lb × 10
Set 2: 110 lb × 10
Calf Press on Leg Press
Set 1: 235 lb × 20
Set 2: 235 lb × 20
Leg Lifts
Set 1: 15 reps
Set 2: 15 reps
Crunch (Stability Ball)
Set 1: 15 reps
Set 2: 15 reps
1 hr of bjj in the early hours
Will update diet info tonight
damn bro are you working every muscle group during a workout? Why dont you split them up?
Chest one day like 15-18 sets all chest Bis and tris another day 15 sets of bis 15 sets of tris
shoulder and back 15 sets to back then 15 sets to the shoulder Legs and abs another day 18 sets to the legs Just a thought
So this method is just for trying to cut down. In normal building phases I would do like a 4 day split. This has been focused on 3 days of full body weightlifting with a very short rest in between (just 1 min or less) for conditioning and to tell the body I suppose that I need the muscle even though I’m at a calorie deficit. Also doing 6 days of cardio
I totally agree with this sentiment lol,Obviously estrogen in the normal range is the goal but if I had to chose, I would take high over low any day of the week. Within reason.
So this method is just for trying to cut down. In normal building phases I would do like a 4 day split. This has been focused on 3 days of full body weightlifting with a very short rest in between (just 1 min or less) for conditioning and to tell the body I suppose that I need the muscle even though I’m at a calorie deficit. Also doing 6 days of cardio