I want to get stronger in the chest which is why I am gonna try rest/pause training and also I want to continue getting stronger while I lose weight, which is why I am doing cardio 3 times per week, which corresponds to my diet.


Day 1: Chest/Triceps/Forearms

Chest:


1. Incline dumbbell bench press: 3 sets x 10, 10, 8
2. Flat dumbbell flies: 3 sets x 10, 10, 8
3. Flat barbell bench press: Rest/Pause - 5 sets x 1 @ 95% of max, 95%, 95%, 90%, 85%

Triceps:

1. Decline close grip bench press: 3 sets x 10, 10, 8
2. Triceps lat pushdowns: 3 sets x 10, 10, 8
3. Tricep extensions: 3 sets x 10, 10, 8

Forearms:

1. Forearm curls: 1 set x 45
2. Reverse curls: 1 set x 45


Day 2: Cardio/Abs

Cardio:

1. Run 4-6 miles

Abs:

1. Ab Do-Er


Day 3: Back/Biceps/Shoulders

Back:

1. DL: 3 sets x 6, 6, 6
2. Back Rows: 3 sets x 10, 10, 8
3. Pullups: 3 sets x 10, 10, 8
4. Hyperextensions: 1 set x 45

Biceps:

1. Standing dumbbell curls: 3 sets x 10, 10, 8
2. Incline dumbbell curls: 3 sets x 10, 10, 8
3. Standing alternating hammer curls: 3 sets, 10, 10, 8

Shoulders:

1. Military Press: 3 sets x 10, 10, 8
2. Rear Dumbbell Raises: 3 sets x 10, 10, 8
3. Standing dumbbell shrugs: 3 sets x 10, 10, 8


Day 4: Cardio/Forearms

Cardio:

1. Run 4-6 miles

Forearms:

1. Forearm curls: 1 set x 45
2. Reverse curls: 1 set x 45


Day 5: Legs/Back/Abs


Quads:

1. Squats: 3 sets x 6, 6, 6
2. Leg extensions: 3 sets x 10, 10, 8

Hamstrings:

1. SLDL: 3 sets x 10, 10, 8
2. Lying leg curls: 3 sets x 10, 10, 8

Calves:

1. Standing dumbbell calf raises: 3 sets x 15, 12, 10
2. Seated barbell calf raises: 3 sets x 15, 12, 10

Back:

1. Pullups: 3 sets x 10, 8, 6

Abs:

1. Ab Do-Er


Day 6:

Cardio:

1. Run 4-6 miles


Day 7:

Rest