Stats:

Age = 19
Weight = ~191 lbs
Height = 5"9
Current BF = ~18%
Goal = ~9% BF, "Ripped Physique" (A ssmaller version of Zyzz / Narcissus)

DISCLAIMER: I also do 30 minutes of cardio Monday-Friday AFTER Lifting.

Current Routine:

Monday – Chest + Calfs

5 sets dumbbell bench press
5 sets barbell incline bench press
5 sets dumbbell flys
3 sets pec deck
3 sets cable cross-overs
3 sets seated calf raises
3 sets donkey calf raises
3 sets lying calf raises



Tuesday – Back + Abs + Obliques

5 sets Deadlifts
5 Sets Pull-Ups (Reps = Until Fail)
4 sets seated high rows
4 sets wide grip lat pull-downs
3 sets T-bar rows
5 sets roman chair crunches
4 sets cable crunches
3 sets oblique crunches

Wednesday – Biceps + Triceps

5 sets barbell curls
5 sets incline seated dumbbell curls
4 sets preacher curls
4 sets hammer curls
5 sets seated dumbbell extensions
4 sets close grip bench press
4 sets rope pull-downs

THURSDAY – Quads + Hams + Calfs

5 sets squats
5 sets leg press
5 sets of leg extensions
5 sets lying hamstring curls
5 sets seated calf raises
1 set stair stepping

Friday – Shoulders + Abs + Obliques

5 sets dumbbell shoulder press
5 sets lateral delt raises
3 sets up-right rows
3 sets front delt raises
3 sets rear delt face pulls
3 sets weighted knee ups
3 sets decline twisting oblique crunches

Saturday

Strictly Cardio - 45 Minutes.

Sunday

Day Off.