Attached are the workouts I've designed (upon days of research). I don't have to tell you that it goes Upper Body A, Lower Body A, Upper Body B, Lower Body B.

So here are my current numbers before I begin my regime:

Im 5'11" and 163lbs. I should probably measure the other parts of my body but I'm too lazy...And now for my initial workout numbers:

Upper Body A:

• Bench Press: 8r 55, 8r 55, 8r 55
• Rows: 6r 150, 8r 120, 8r 120
• Incline DB Press: 10r 45, 10r 45, 9r 45
• Lat Pull Downs: 10r 135, 10r 135, 9.5r 135
• Lateral Raises: 12r 15, 12r 15, 12r 15
• Tricep Press Down: 12r 50, 12r 40, 11.5r 45
• DB Curls: 12r 27.5, 12r 25, 12r 25

Lower Body A:

• Romanian Deadlifts: 8r 45, 8r 55, 8r 55
• Leg Press: 12r 270, 12r 320, 12r 320
• Seated Leg Curls: 10r 90, 10r 90, 10r 90
• Standing Calf Raises: 8r 150, 8r 170, 8r 170
• Abs: (Do each exercise twice)
• Plank: 2min
• Ball Pike: 15r
• Mason Twist (10lb medicine ball): 40r and throw the ball off the wall 3x every 10r

Upper Body B:

• Pull Ups: 8r, 8r (struggling), 5r
• Barbell Shoulder Press: 10r 70, 8r 80, 7r 80
• Seated Cable Row: 8r 135, 10r 120, 9r 120 (struggling)
• DB Bench Press: 10r 40, 10r 45, 9r 45
• DB Flyes: 12r 22.5, 12r 22.5
• Barbell Curls: 12r 55, 6r 50 (mad struggle...)
• Skull Crushers: 12r 35, 12r 35

Lower Body B:

• Squats: 8r 35, 8r 50, 8r 50
• Split Squats: 10r 90, 10r 90, 10r 90
• Laying Leg Curls: 12r 70, 12r 70, 12r 70
• Seated Calf Raises: 12r 80, 12r 60, 12r 60, 12r 60
• Abs: (Do each exercise twice)
•  Ball Crunches: 30r
• Side Plank w/ Reach Underneath: 15r
• Resistance Crunches: 15r 130

**Let me know if you can't see these!

Next up, a couple notes on the exercises!