I'll be doing a 4-day split using the following exercises:
incline bench press
standing barbell press
various ab exercises
Only thing I've added to the basic outline is the shrugs.
I am 5'10", 146 lbs, about 7-8% BF. I've lost 20 pounds in the past 7 months. I went from a no-muscle sort of getting fat small guy to a not-much-muscle pretty skinny small guy.
My best one set lifts:
bench 150 lbs for 3 reps
deadlift 185 lbs for 7 reps
squat 150 lbs for 7 reps
pullups BW+35 lbs for 6 reps
My squat is terrible, so I'm hoping to see some serious progress there. I've only squatted a few times, so we'll see how that goes.
My diet is pretty solid. I dieted at 2000 cal/day, I've recently tried to bulk at 2600/day, then 2800/day, then 3000/day, but I still can't gain weight. So I'm going 3250/day. My macro breakdown will be 30/30/40 (carbs/protein/fat). May seem somewhat low-carb, but I just don't tolerate starchy carbs all that well. I'll stick to oats, fruit, dairy, nuts for carbs with the occasional wheat product thrown in. Protein will come from lean meats, eggs, dairy, nuts, whey/casein shakes. Fat from nuts, dairy, daily avocado, natural pb, daily 10g EFA.
No fried food, no fast food. No white bread, white rice, etc.
Tomorrow is Day A and I'll be taking measurements in the morning.