I've been lifting on and off for about 10 years. I had quite a long layoff after I got married. I'd still consider myself a novice, but not a complete beginner. Been going for strength and mass all summer, so I'd like to cut once before winter resumes.
Body stats: 5'7" 165 lbs. Body fat %: too much Bench press ~ 270 lbs. Squat ~ 300 lbs. Deadlift ~ 325 lbs.
Monday Week 1 - Push
Incline barbell bench press: 4 x (5-8)
Dumbbell decline press: 3 x 12
Dumbbell seated Arnold press: 3 x 12
Dumbbell seated triceps press: 3 x 12
Push ups with feet elevated: 3 x 15
Wenesday Week 1 - Pull
Weighted pull ups: 4 x (5-8)
Cable seated row: 3 x 12
Cable rope face pull: 3 x 12
Dumbbell hammer curl: 3 x 12
EZ-bar close-grip curl: 3 x 12
Legs and Abs Week 1
Barbell squat: 4 x (5-8)
Leg extension: 3 x 12
Lying leg curl: 3 x 12
Calf press on leg machine: 3 x 15
Abs circuit: 5 - 7 varied exercises
Week 2 looks similar, but substituting some exercises like flat bench press for incline, lat pulldowns for pull ups, etc. I plan to alternate weeks back and forth. I will do HIIT twice a week at least, for 15 - 25 minutes.
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