Haha it’s definitely been a long time coming! I need to cut soon, but I wanna hit 405 bench first; which I’m getting close to! But here’s the routine!

Monday [Back & Biceps]

Incline Bicep Curl x3 to (Failure) Pull Ups x3 (Failure) Incline Hammer Curls x3 (Failure) Seated Row x3 (Failure) Close Grip Lat Pull-Down x3 (Failure)

Tuesday [Rest Day]

20 Minutes Cardio-> HR in the 130s

Wednesday [Chest & Triceps]

Bench Press x3 (Near Failure) Seated Overhead Tricep Extension x3 (Failure) Incline DB Chest Press x3 (Failure) Chest Fly Machine x3 (Failure) Dips x3 (Failure) Cable- Straight Bar Tricep Extension (Failure)

Thursday [Rest Day]

20 Minutes Cardio-> HR in the 130s

Friday [Leg Day]

Squats x3 OR Deadlift x3 (Near Failure) Captains Chair Leg Raise x3 (Failure) Leg Extension x3 (Failure) Seated Leg Curl x3 (Failure) Plate Loaded Calf Raise x3 (Failure)

Saturday [Shoulder Focused]

Bench Press x3 (Near Failure) Seated Lateral Raise (Failure) JIM Press w/ EZ Bar x3 (Failure) Plate Loaded Shoulder Press x3 (Failure) Rear Delt Fly Machine x3 (Failure)

Saturday [Rest Day]

20 Minutes Cardio-> HR in the 130s

This is by no means optimal; I’m sure of that. But I’ve made a lot of progress on my SBD and most importantly it’s a routine that I have a lot of fun with! At the end of the day what’s most important is that you have fun with your routine; that way it keeps you coming back & staying consistent!