hey guys, ive done the research and realised that there are sooo many ways to drop fat and what not, not a single one hasnt confused me, so someone please tell me what to do in simple terms to drop BF and what i need to change on my split to do it.
day 1, chest abs
bench press 210 8X3
incline bench press 180 8X3
dumbell flies 30 on each arm 8X3
over chest row 50 8X3
weigthed crunches 25 x 4
reverse crunches 25 x 4
day 2 legs/ biceps
squats 200 8X3
calf raises 155 8X3
lunges 100 8X3
ez grip curls 100 8X3
isolation curls 40 8X3
reverse grip curls 100 8X3
hammer curls 40 8X3
day 3 off
day 4 shoulders triceps
military press 145 8X3
lateral barbell raise 145 8X3
dumbell lateral raise 30 on each arm 8X3
dumbell forward raises 30 on each arm 8X3
shrugs 205 8X3
sing arm over head extentions 40 8X3
bent over tricep extention 40 8X3
ex grip extentions over head 90 8X3
day 5 back/ abls
dead lifts 205 8X3
bent over rows 145 8X3
dumbell bench row 60 8X3
back extentions 145 8X3
bent over flies 40 on each arm 8X3
weighted crunches 25 x4
reverse crunches 25 x 4
day 6 off, day 7 is back to day 1 | 
go team lol
