Weighing 190 with 9% body fat

Diet

Workout

Planning/time management

Logs

Muscle groups

Meal prep

Chest

Back

Arms

Shoulders

Legs

Stomach

Glutes

Hamstring

Quads

Tricep

Bicep

Forearm

Major pectoral

Inner thighs

Outer thighs

Calves

Hands

Minor pectoral

Front Delts

Middle delts

Rear Delts

Abdominal

Obliques

June:

Equipment

Food

Supplements

Schedule

July:

August:

Accessible notes

Lats

Traps

Spine

Rhomboid

Teres Major

Hammer Strength calf raise

Dumbbell calf raise

Diet plans

Workout plans

incline bench reverse flys

Dumbbell front raises

Shoulder shrugs

Lat pulldown

Upper

Middle

Lower

Outer

Outer

Outer

Inner

Inner

Inner

German Volume Training

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Breakfast

Lunch

Dinner

Sandwhich

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