25
75kg
5ft 8
14% bf

Been training on and off for about 5 years now weight going up and down.. started to get serious about a year ago jumped into a cycle with wrong diet and not much know how... for the last 8 weeks i have trimed down and got my diet onform worked hard and was well worth the effert. before this i allways trained 12 10 8 6 but due to trying to loose weight iv gone for 10x4 set 4-5 days a week and 2 days with 45 min cardio and try to do a couple 20 mins after weights if i hav time.. my recent routine is as follows

monday chest

flat bells: 10 10 10 6 28kg-38kg
incline : 4x 10 at 28 kg
peck deck: 4x10
decline machine 3x 10

tuesday back

pull up 4 x 8
dead lifts 4 x 10
back rows 4x10
pull downs narrow grip 4 x 10

wed leggs

not started yet miss this out will be sorted tho

thurs shoulders

standing behind neck press 4 x 10 at 10 kg
shoulder press with free weights 4x10
last raise front raise and )( shaped movement do this as a circit 4x 10 no rest between the 3 movements

Fridays

this is a program i found with anabolic xtreme caled freaky friday. each set has one min rest bi rest minute tri for a hour. 15 reps for all

first 15 min is ez bar wide grip and narrow grip bench press
send 15 min bench at 45 degrees behind neck tri dips and bi curls
3rd round dips and cable curls
round 4 forarm curls and rope pull downs for the tris

supplemts i am useing will be usn anabolic protein with creatine ect in it.... usn igf one protein for before i go bed low carbs... anabolic extreme suplement x i find it keeps me moveing fast kinda like on speed if i take two good for loosing weight..

will be doin EOD 100mg of test prop and 30mg of winni a day for 6weeks.. look forward to advice

My target is to build lean muscle and loose more fat hoping for 10% at the end of it. should i stick to 4x10 or go back to 12 10 8 6