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Congrats on the weight loss. You sound like you have a smiliar build to me, I am 6'3 220lbs and my lifts are right on track with yours. I basically just do the lifts that you listed as my workout and nothing more. It is working for me so you might want to try that for awhile. Good luck to you.

__________________
"You can succeed if nobody else believes it, but you will never succeed if you don't believe in yourself."
-William J.H. Boetcker

22 yrs old
6'3 220lbs
Goals: Add lean mass and cut body fat.

The Work out!

Ok I already know the volume is pretty high but its keeping off some fat and I'm gaining some good mass in the process.. It's hefty so here it goes..

Monday:

Chest:
Flat Bench - 5 x 5
Incline - 3 x 8
Incline Db fly's - 3x8
Front Cable Lifts - 3 x 8 (not sure what else to call em)

Tri:
Cable V-bar press down - 3x8
Cable Reverse straight bar pull down - 3 x 8
Dips - +25 3x15+

Abs:
Decline Crunch(smith weighted) - +75X25, +85x20, +95x20
Cable side tucks - +175, 3x15

Tuesday:

Back:
Lat pulls - 3x8
Seated cable rows - 3x10
cable straightbar press down - 3x8

Biceps:

Standing DB curls - 3x8
DB Hammer Curls - 3x8
Incline dumbell curls - 3x8

Abs:
Decline Crunch(smith weighted) - +75X25, +85x20, +95x20
Cable side tucks - +175, 3x15


Wednesday:

Shoulders:
Standing DB military - 3x8
Side Db raises - 3x8
Front DB raises - 3x8
Upward BB rows - 3x8
BB shrugs - 3x10+

Legs:
squats - 3x8
Decline Leg press - 4x10
calf raises - 3x30+ (three angles)


Thursday:

Back:
Deads - 3x8
Bent Over BB rows - 3x8
Standing Reverse DB fly's - 3x8

Biceps:
Reg. Bar Preacher curls - 3x8
Hammer Bar Preacher curls - 3x8
straight BB curls - 3x8

Abs:
Decline Crunch(smith weighted) - +75X25, +85x20, +95x20
Cable side tucks - +175, 3x15


Friday:

Chest:
Smith stop press (similar to board presses) - 5x5
Decline DB - 3 x 8
Cable cross press - 3x8

Triceps:
Close Grip Bench Press - 3x8
BB skull crushers - 3x8
Flat Bench DB extensions - 3x8

Abs:
Decline Crunch(smith weighted) - +75X25, +85x20, +95x20
Cable side tucks - +175, 3x15

Lmao... Alright there it is now let me have it! I appreciate any feed back! E

__________________
You come into the world weak, and you will leave the world weak. What you do in between is up to you!