monday 16 september cutting phase 65 kg intermittent fasting waist is 33 inches Chest incline bench press 2 sets of 8 reps 10 kg decline

bench press 2 sets of 8 reps 10 kg dips 2 times idk shoulders military press 2 times 8,7 reps 2.5 kg side lateral raise 2 times 6kg triceps triceps extention 2 times 8 reps 14 kg triceps pushdown 2 times 10 reps 7 kg WEDNESDAY 18 Back t bar row 2 sets of 9 reps 25 kg pullups 2 sets of 9 and 5 reps lat pulldown 2 sets of 9 reps 7 kg biceps barbell curl 2 sets of 9,8 reps 17,5 kg dumbbell curl 2 sets of 7,7 reps 8 kg sprints of 17 speed FRIDAY 20 Chest incline bench sets of 8 reps 11,25 kg decline bench press 2 sets of 8 reps 11,25 kg dips 2 sets of 10,8 i dont know Shoulder military press 2 sets 8,8 2,5 kg lateral raise 2 sets of 12 with 6 kg triceps triceps extention 2 sets of 8 reps 16 kg triceps pushdown 2 sets of 10 reps 8 kg sprints with 18 speed Monday 23 Back t bar row 2 sets of 8 reps 27,5 kg pullups 3 sets of 7,5,3 reps Biceps barbell curl 2 sets of 8,7 reps kg dumbbell curl 2 sets of 8,7 reps kg sprint with 18,5 speed WEDNESDAY october 2 Back t bar row 2 sets of 8 reps 32,5 kg pullups 4 sets of i dont remember Biceps barbell curl 2 sets of 8 reps 20kg dumbbel curl 2 sets of 8,7 reps 8 kg no cardio MONDAY 7 october Back T bar row 3 sets of 5 reps 35 kg Pull ups 3 sets of 6,5,5 reps Biceps barbell curl 3 sets of 5 reps 22,5 kg chin ups 2 sets of 7,6 reps no cardio WEDNESDAY 9 october Chest Incline bench press 3 sets of 5 reps 15 kg Decline barbell bench press 3 sets of 5 reps 15 kg

bench flyes 2 sets of 10 16 kg Shoulders military press 3 sets of 5 reps 5 kg side laterals 2 sets of 9 reps 3,5 kg Triceps triceps extentions 3 sets of 5 reps 18 kg dips 2 sets of 10 reps 10 kg no cardio waist is 29,5 inches MONDAY 14 october Chest Chest incline bench press 2 sets of 12 reps 7,50 kg decline bench press 2 sets of 12 reps 8,50 kg flat bench flye 2 sets of 12,10 reps 12 kg shoulders military press 2 sets of 12,10 reps 20 kg side laterals 2 sets of 12,10 reps 6 kg Triceps behind the back triceps extentions 2 sets of 12,10 reps 12 kg triceps extentions 2 sets of 12,12 reps with 13,5 kg WEDNESDAY 16 october Back pullups 2 sets of 8 and 6 lat pulldown 2 sets of 12,10 reps 8 kg t bar row 2 sets of 12,12 20 kg Biceps barbell curl 2 sets of 12,12 15 kg dumbbell curl 2 sets of 12,9 6 kg FRIDAY 18 october Chest incline bench press 2 sets of 12,12 reps 7,50 kg cable crossovers 2 sets of 12,10 reps 8,5 kg Shoulders military press 2 sets of 12,11 reps 20 kg side laterals 2 sets of 12,10 reps 6 kg Triceps behind the back triceps extentions 2 sets of 12,12 reps 12 kg triceps extentions 2 sets of 12,12 reps 7 kg Novembre 6 Back Pull ups 5 sets 5 reps bodyweight Biceps ez bar curl 5 sets 5 reps 15 kg dumbberll curls 5 sets of 5 reps 12 kg abs renegade rows 3 sets 8 kg planks 3 sets of 2 minutes SARRCOPLASMIC HYPTROPHY PHASE Wednesday 13 november Back pullups 4 sets 6,5,4,5 cable row 5 sets 12,10,8,6,15 reps 6,7,8,9,6 lat pulldown 4 sets 12 reps 5 kg ez bar curl 5 sets 12,10,8,6,15 reps 5,7.50,10,12.5,5 dumbberl curl 12 reps 4 kg MY GOALS TILL FEBRUARY IS TO BE 62 KG AND BENCH PRESS 60 KG,CURL 30 KG,MILITARY PRESS 40 KG, FLYE 15 KG,DIPS 15 KG,CLOSE GRIP BENCH PRESS 15 KG,PULL UPS 5 KG,DUMBBEL CURL 16 KG