21% bf i really dont eat well. My workout routine consist of something like this - Day 1 ; Chest - 5 sets 8-10 reps bb bench press, incline bb press 4 sets 8-10 reps, 4 sets Db flat bench press, 4 sets 8-10 reps cable crossovers. Tris - 5 sets 8-10 close grip bench press, 4 sets 8-10 reps overhead Db press, 4 sets 8 -10 reps straight bar pushdowns, 4 sets 8-10 reps rope push, 4 sets 8-10 reps Db kickbacks
Day 2 ; Back- 4 sets 8-10 reps Bentover Bb rows, 4 sets 8 -10 Db rows, 4 sets 8-10 reps lat pulldowns, 4 sets 8-10 reps seated rows. Biceps - 4 sets 8-10 reps Isolated curls, 4 sets 8-10 reps Hammer curls, 4 sets 8-10 reps machine preacher curls, 3 sets 8-10 standing curl bar curls wide, medium, and close, 4 sets 8-10 reps straight bar cable curls.
Day 3 - Rest
Day 4 - Shoulders -4 sets 8-10 reps Seated bb shoulder press, 4 sets 8-10 reps lateral raises, 4 sets 8-10 reps front raises, 4 sets 8 -10 reps machine shoulder press, 5 sets 8-10 reps BB Smith Machine front shrugs and rear shrugs, 4 sets 8-10 reps Db shrugs. Abs- 5 sets 8-10 reps Machine Crunch, 4 sets 10-15 Decline raises.
Day 5 ; Legs - 4 sets 8-10 reps Lunges, 4 sets 8-10 reps Squats, 4 sets 8-10 reps leg press, 4 sets 8-10 reps leg extension, 4 sets 8-10 reps lying leg curls, 5 sets standing BB calf raises, 4 sets 10 -12 reps seated calf raises.
Day 6 Rest
Day 7 Rest