I’m feeling good on this 5-day split, my strength is going up every time I step to the bar.
Here are some of the details of some parts of my routine for this week:
Monday: Back/Biceps
Lat pulldown 4x12
Seated cable row 3x10
DB pullover 3x15
Face pulls 4x20
Incline curls 3x12
EZ bar curls 3x10
Tuesday: Legs
Hack squat 4x10
Walking lunges 3x20
Leg extensions 3x20
Leg curls 3x20
Standing calf raise 5x15
Tibialis machine 3x20
Wednesday: Chest/delts/tris
Thursday : Back + Rear Delts
Friday: Chest/Delts (light weight high rep)
Weekend: treadmill, sauna, pool Sat / full off Sunday
Food:
Calories: 2,900
Protein: 240g
Carbs: 275–325g (depends on activity that day)
Fats: 70–80g
I’ll add some more detailed exercises in the next few days, I’m still shifting my routine around as I type this. I weight in today at 192.1 which means I’m gaining some solid muscle mass, I see it in the mirror and feel it in some of my gym clothing already feeling tighter.
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