Gym Routine + Dieting - Late 2024-2025

• Split: Chest/Tri - Back/Bi - Legs + Occasional Shoulders/Arms
      - AFTER EVERY WORKOUT I DO ABS - (Sam Sulek Cable Style / Machine / Abdominal Bench (and holding plate)
• Chest / Tri
  - Chest
     - Bench (4 sets - 3-10 reps)
         - set 0 - just the bar up and down 10-15 times
         - set 1 - super light for 8-10 reps
         - set 2 - warmup part 2 - heavier weight - 2-6 reps (2 reps if going for PR)
         - set 3 - close to PR - 3-6 reps (Skip this if going for PR)
         - set 4 - PR or heaviest you can go for 1-5 then dropset down (I dropset down A LOT and burnout)
     - Cable Flies / Dumbell chest press (3 sets)
         - set 1 - 10 reps
         - set 2 - 12 reps (really 8-12 just go heavy)
         - set 3 - 12 reps (really 8-12 just go heavy)
     - Dips (3 sets) - This is half chest half triceps
         - Dips are the upper body squat
         - If you can’t do weighted the goal is to workup to 15 unweighted
         - Assisted dips (if needed) to 10-12
  - Triceps (You already did dips so that counts as one)
     - Choose 2 from below and do 3 sets each - 8 reps if going heavy - otherwise 12-15 reps
     - Double Tricep Extension / Skull Crushers / Single tricep extension / overhead tricep extension
• Back/Bi
  - Back
     - Lat Pulldown (4 Sets)
         - set 1 - warmup/medium - 12
         - set 2 - regular - 12
         - set 3 - heaviest - 12
         - set 4 - heaviest or burnout/dropset - 12
     - Single Arm Lat Row / Low Row
         - set 1 - medium/heavy - 8-12
         - set 2 - heavy - 8-12
         - set 3 - heavy - 8-12
     - Pullups
         - set 1 - 15 - if 15 is easy add 25 or a plate  
         - set 2 - 15 - if 15 is easy add 25 or a plate  
         - set 3 - 15 - if 15 is easy add 25 or a plate  
  - Biceps - (sets) - Make sure to do hammer curls
     - Choose 2 from below and do 3 sets each - 8 reps if going heavy - otherwise 12-15 reps
     - Hammer Curl (Must) / Single Bicep Curl / Bicep Cable thingie / Anything with free weights
• Legs
  - Squat OR Leg Press (4 sets - 3-10 reps - similar to Bench)
     - set 0 - just the bar 10-15 time
     - set 1 - regular or on light side for 8-10 reps
     - set 2 - heavy - 3-10 reps (2 reps if going for PR)
     - set 3 - heaviest- 3-10 reps
     - set 4 - PR or heaviest you can go for 1-5 then dropset down (I dropset down A LOT and burnout)
  - RDL OR Hamstring Extension (with a 45 on the ground that you stand on for more extension)
     - set 1 - medium/heavy - 8-12
     - set 2 - heavy - 8-12
     - set 3 - heavy - 8-12
  - Quad Extension / Sissy Squat
     - set 1 - medium/heavy - 8-12
     - set 2 - heavy - 8-12
     - set 3 - heavy - 8-12
  - Calves Machine
     - set 1 - heavy - 15
     - set 2 - heavy - 15
     - set 3 - heavy - 15
• Shoulders / Arms
  - Choose 3 exercises for shoulder - 8 reps if going heavy otherwise 12-15  
  - Copy Triceps / Biceps from Above