Age - 20
Height - 5'9
Weight - 155
BF - ~18%

Currently cutting. I know from my stats I sound real skinny but I am trying to kill some fat the moment to get more definition. I still feel I can put on muscle though as I took a month and half off of lifting a little while ago to focus on school at the end of the semester. Main weakness is legs My upper body looks pretty decently built but my legs lag behind.

All exercises are done with relatively lighter weight so I can focus on good form, slow contraction, etc.



Monday - Back, abs
Deadlift, 4x8
Bent-over BB rows, 4x8
Wide grip weighted pullups, 3x5
Stiff-Leg Deadlifts, 3x8
Weighted decline situps, 3x10-12
DB Oblique bends, 3x10
Rotary torso machine, 2x10
-45 minutes low-medium intensity cardio (fast-paced walking at incline)

Tuesday - Chest, biceps, wrists/forearms
Weighted dips, 4x8
Flat BB or DB Bench Press, 4x8
Incline BB or DB Bench Press, 3x8
Incline/decline/flat DB flies, 3x8
*Incline curls, 3x10
Preacher Curls (varying grips), 3x10
Concentration Curls, 3x10
Wrist curls, 2x10
Reverse wrist curls, 2x10
-45 minutes low-medium intensity cardio (fast-paced walking at incline)

Wednesday - no lifting
-45 minutes low-medium intensity cardio (fast-paced walking at incline)

Thursday - legs
Full squat, 4x10
Seated Calf raises, 4x10
Glute ham raises, 3x8
Leg extensions, 3x8
Walking DB lunges, 3x20 (10 each leg)
-no cardio

Friday - shoulders, triceps
Standing side raises, 4x10
*Standing front raises, 3x8
Shrugs, 4x8
Incline reverse flies, 3x10
DB skullcrushers, 3x10
Tricep kickbacks, 3x10
Side salutes, 2x10
Standing rope pressdown, 3x10
-45 minutes low-medium intensity cardio (fast-paced walking at incline)

Saturday and Sunday - one day of cardio, one day of nothing


*These exercises normally are done with rotating arms but I do all on one side and then all on the other. For instance, with incline curls I do 10 consecutive reps with my left and then 10 with my right.

Any thoughts? I bolded to separate different body parts to make it more clear what I am doing for each body part. I switch around reps at times, the order of exercises and sometimes the exercises themselves to keep things fresh but this is a general outline of what it looks like.

One problem I've been having is with my grip. On exercises like oblique bends, stiff-leg deadlifts, etc I often have to stop not because my target muscles are too weak but because my grip is too weak. Trying to work on this but not quite sure how. I've also been having trouble with pullups, I feel like after doing BB row I have lost just about all back strength and I can't even do weighted pullups anymore.