25M, 5'5, 67Kgs, My weekly program
Just sharing my weekly split for 5 days, Mon - Fri
I mostly work 7am - 4pm, so I go around the gym 5 or 6,
Here's my program, I just mention the major workout that takes a lot of effort to do on my part
Mon, Pull day - Weigthed Pull ups
Tue, Push day - Weighted Dips
Wed, Shoulder day - Overhead Press
Thu, Leg Day - Deep Barbell Squats
Fri, Core Day - Dragonflags
These exercises are accompanied by 4 other excercises that target the muscle groups for that day, I can't list any specific ones since they vary depending on what's availble equipment in the gym during my workout,
As for my diet, I don't really count my calories, I just eat whatever I want moderately and I make sure to avoid junk and processed foods, only real foods. I take protein shakes but only after a workout session to help me reach my daily protein intake.
As for sleep, I mostly sleep 6-7 hours every night, most of the time, since sometimes it's gaming night hahaha, but yeah, that's all for me.
Pics are taken on various days last week.