Week of Workouts

Macros
6 x per week:

• 175g carbs
• 130g protein
• 58g fat
• 1760 calories

1 x per week:

• 260 carbs
• 115 protein
• 50 fat
• 1950 calories

Workouts

Please note: You may be able to lift more than me, or you may not be able to lift as much. Just lift as much as YOU can in order to reach failure within the given rep amount.
I won't be listing what weight I use for each exercise every week - this is just for personal reference so I can work on still increasing my weights each week.

Day 1: Leg Circuit
Since I have been struggling with low iron, I was only able to do a 25 minute weight workout before running out of energy. I followed this up with a 25 minute walk on the treadmill. Heart rate between 140-150bpm.

1. Overhead Plate Squat | 2 x 12 | 10kg
2. Plate Squat | 2 x 12 | 10kg
3. Leg Extension | 4 x 12 | 20kg
4a. Sumo Deadlift | 4 x 12 | 30kg superset
4b. Lying Hamstring Curl | 4 x 12 | 15kg
5. Walking Lunges | 3 x 16 | bodyweight

Day 2: Shoulders & Abs
All shoulder exercises are 4 sets of 6-8 reps.
All ab exercises are 4 sets of 8-12 reps.

1. Barbell Overhead Press | 20kg
2. Smith Machine Press | 20kg
Giant Set
3a. Lateral Raise | 12.5lb dumbbells
3b. Upright Row | 15kg
3c. Front Plate Raise | 10kg

Abs
1a. Hanging Leg Raise
1b. Cable Crunch | 15kg
1c. Landmine 180 | 5kg added to the end of a 20kg barbell

Cardio: 15 minute LISS walk

Day 3: Rest

Day 4: Back
1. Wide Grip Lat Pull Down | 4 x 8 | 25kg
2. Seated Row | 4 x 8 | 27.5kg
3a. Single Arm Long Bar Row | 4 x 8 | 22.5kg
3b. Single Arm Pull Down | 4 x 6-8 | 5kg
4a. Bent over fly | 4 x 8 | 10lb dumbbells
4b. Band Pull Aparts | 4 x 8

Day 5: Legs
1. Squats
1 x 12 at 20kg (warm up set)
2 x 6 at 50kg
2 x 8 at 40kg

2. Sumo Deadlift | 4 x 8 | 40kg
3. Leg Extension | 4 x 8 | 30kg with drop set on last set
4. Barbell Hip Thrust | 4 x 8 | 30kg
5a. Cable Romanian Deadlift | 4 x 8 | 15kg
5b. Lying Hamstring Curl | 4 x 8 | 15kg

10 minute walk

Day 6: Arms & Abs
1a. Tricep Push Ups | 4 x 8
1b. Dumbbell Biceps Curl | 4 x 8 | 12.5lbs
2a. Triceps Dips | 4 x 8
2b. Cable Hammer Curl | 4 x 8 | 10kg
3a. Triceps Pushdown | 4 x 8 | 10kg
3b. Single Arm Cable Biceps Curl | 4 x 6-8 | 5kg

Abs
1a. Plate Crunch | 4 x 10 | 10kg plate
1b. Bench Jumps | 4 x 12
2. Hanging Leg Raise | 4 x 8

15 minutes cardio between sets

Day 7: Rest


Some of the food I ate this week

What is my plan for next week?
I have decided next week to eat at maintenance and then ease into a 6 week bulk followed by a 10-12 week cut. I really need to gain some muscle, increase my metabolism and try to increase my calorie intake so I don't have to cut on too low calories. I have been in a deficit for so long - it's time to change it up!