Rest Days Wednesday and Sunday, routine always goes push pull legs push pull legs etc.
Push:
Warmup 15 reps with bar
5x5 bench
1xbench to failure with lighter weight
4x15 incline dumbbell press
5x20 flypress
4x12 close grip dumbbell press

Pull:
Negative pull ups 3x8
Barbell curls: 4x12-15
Bent Over rows:4x12-15
One arm dumbbell row 4x12-15 each arm
Face into incline bench rows 4x12-15



Legs:
Warmup squat to working sets
4x12 squat
Superset:
{Calf raises: 3x50
Goblet squats 3x24
}
RDLs: 4x15
Bulgarian split squats: 3x15 each leg


Ab Accessory Circuits:
Push day:
Dumbell Crunch-10
Tuck and Crunch 15
Modified V-sit-12
Crunch-20
Repeat circuit 3 times

Pull Day:
Decline Plank with toe touch: 10 each side
Seated Russian Twist-12 each side
Bicycle Crunch-12 Each side
Plank-1 minute
Repeat circuit 3 times

Leg Day:
Hanging Leg Raise-10
Hanging Knee Raise twist-12 each side
Hanging Knee raise-15
Garhammer Raise-20
Repeat Circuit 3 times

Diet: about 1800 calories a day high protein high fiber low carb