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.
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
Cardio/Calves
Cardio:
Bike
Calves:
1-Legged Rotary
Seated Calf Raise
Bi/Tri/Abs/Cardio
Bis:
1-Arm Machine Curls
Dumbbell Hammer Curls
Chin ups
Barbell Wide grip Curls
Tris:
Rope Pushdowns w/ Handle
Hammer Strength Dip Machine
Tate Presses
Skullcrushers
Abs:
Planks
Ab Bench Crunch :10 rests
Leg Raises
Cardio:
Bike
Chest/Calves/Cardio
Chest:
Flat BB Press
Hammer Strength Incline
Dips
1-Arm Machine Flyes
Calves:
Hammer Strength Horizontal Calf Machine :30 rests
Rotary :30 rests
Cardio:
Rowing 500m
Legs/Abs/Cardio
Legs:
Smith Bulgarian Split Squats
Lying Leg Curls
Single Leg Hyperextensions
Single Leg Leg Extensions
Abs:
Cardio:
Rowing 500m
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