u/Dry_Place525

200lbs, 22ish% body fat (I like cookies)

Cardio:
Monday:Sprints 5x5min/ 1 min rest
Thursday: 5km run

Day 1
1. Hip Thrust
3x5
2. Belt Squat
5X5
3. Romanian Deadlift
3x6
4. Hip Adduction Machine
3x15
5. Hip Abduction Machine
3x15
6. Hamstring Curl
3x10

Day 2
1. Bench Press
5x5
2. Weighted Dips
3x 6-8
3. Overhead Press
3x5
4. Cable Fly
2x 10-15
5. Tricep Pushdowns
3x10
6. Skull Crushers
2x10

Day 3
1. Chin-Ups
5x5 (like I said, I like cookies)
2. Barbell Bent Over Row
4x5
3. Chest-Supported Row
3x8
4. EZ Bar Curl
3x10
5. Hammer Curl
2x10
6. Farmer Carries
4 x 40m