Post current routines and diets and others r8. I'll start.
Workout A:
Bench Press 3x4-6 80%
Close Grip Bench Press 2x4-6
Standing Military Press 2x4-6
Dumbell Lateral Raise 2x8-10 70%
Weighted Crunches 3x8-10
Workout A2:
Incline Barbell Bench Press 3x4-6
Seated Military press 2x4-6
Dumbell Lateral Raise 2x8-10 70%
Dumbell Rear Lateral Raise 2x8-10
Workout B:
Barbell Deadlift 3x4-6
Barbell Row 3x4-6
Wide-Grip Pullup 3x4-6
One-Arm Dumbbell Row 3x4-6
Workout B2:
Barbell Row 4x4-6
Chin-Up 3x4-6
One Arm Dumbbell Row 3x4-6
Barbell Biceps Curl 3x8-10
Workout C:
Barbell Back Squat 3x4-6
Barbell Front Squat 3x4-6
Bulgarian Split Squat 3x4-6
Standing Calf Raise 3x8-10
PPLPPLx
diet:
Breakfast: 1/2 cup oatmeal, bottled water, 2-3 eggs
Lunch: Salad, turkey+cheese sandwich, greek yogurt
Dinner: (varies a lot) yesterday I had 2 chicken breasts and some cantelope.
Snacks: Cocktail Peanuts, Walnuts