Current training routine is something like this:
My goal for the next 12 weeks as of right now is to maintain as much muscle as possible while leaning out for the summer.
Diet is about 90% clean.
AM
Cardio:
HIIT Jump Rope
5:00
HIIT Run
10:00
PM (Back/Tabatas/Abs/Cardio)
Back:
Pull ups
Rear Delt Rows
Machine Front Pulldowns Closegrip
Seated Rows
Hyperextensions
First time doing these since my injury. Felt great. Will go heavier next time!
Trap Bar Deadlifts
Tabatas Bis:
Abs:
Ab Bench Crunches :30 rests
Leg Raises :30 rests
Side Planks
Cardio:
Max Incline Treadmill
Chest/Tabatas/Calves/Cardio
Chest:
Hammer Strength Incline
Hammer Strength Wide Chest
Dips :60 rests
1-Arm Machine Flyes
Tabatas (Tris):
Calves:
Seated Calf Raise
1-Legged Rotary
Cardio:
Rowing 500m
Rowing 1500m
AM
Cardio:
Run Outside
PM (Legs/Abs/Cardio)
Legs:
Single Leg Leg Extensions
Dumbbell Lunges
Single Leg Lying Leg Curls
Single Leg Hyperextensions
Abs:
Side Planks
Ab Bench Crunches :30 rests
Leg Raises :20 rests
Cardio:
Rowing 1500m
Shoulders/Traps/Calves
Shoulders:
Rear Delt Rows
Upright Rows to Chin to Chest
Dumbbell Lateral Raises
Dumbbell Press
Traps:
Dumbbell Shrugs
Hammer Strength Shrugs
Back Smith Shrugs
Calves:
1-Legged Rotary
Seated Calf Raises :30 rests
Back/Bi/Abs/Cardio
Back:
Pull ups
Front Pulldowns
Seated Rows
Hyperextensions
1-Arm Machine Curls
Chin ups
Dumbbell Hammer Curls
EZ Bar Curls
Abs:
Ab Bench Crunches
Side Planks
Leg Raises
Sprinter Sit ups
Cardio:
Bike
Chest/Tri/Calves/Cardio
Chest:
DB Flat Press
Hammer Strength Incline
1-Arm Machine Flyes
Hammer Strength Flat Bench
Tris:
Tri Pushdown Machine
1-Arm Pushdowns
DB OH Tri Extension
Cable OH Tri Extension
Calves:
1-Legged Rotary
Seated Calf Raise :30 rests
Cardio:
Treadmill
Legs/Abs/Cardio
Legs:
Single Leg Leg Extensions
Dumbbell Lunges
Lying Leg Curls
Single Leg Hyperextensions
Abs:
Ab Bench Crunches
Leg Raises
Cardio:
Rowing 500m
Back:
Pull ups
Front Pulldowns
Pistol Cable Rows
Hyperextensions
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