First a little about me.
I'm 6'4, now at 185. Have been lifting for the most part of 20 years. For the last month and a half I have been on a cut cycle, getting ready for the warmer weather.
Had cut my calories down to about 1000 a day and increased the cardio to 6 days a week.
For this cycle of Osta Rx, I will increase calories to 3000 clean and cut the cardio to 3 days a week and also increase the amount of lifting looking like this;
Monday
Chest
Bench Press- 5set- 15 12 10 8 6
Incline Bench press-4set- 12 10 8 8
Decline Bench Press- 4set- 10 10 8 8
Butterfly- 4set- 12 12 12 12
Tuesday
Quads/Calves
Leg ext- 5set- 15 12 12 10 10
Dumb bell Squats-6set- 12 12 10 10 8 6
Leg Press- 4set- 12 10 10 8
Machine Squats- 4set- 12 10 8 6
Standing Calf Raises- 3 sets- 60 each
Seated Calf Raises- 3 sets- 60 each
Wednesday
Back
Bent Over Barbell Row-4set- 15 12 10 8
One Arm Dumbbell Row-4set-12 10 10 8
Wide Grip Lat Pull Down-4set-12 10 10 10
Seated cable row- 4 sets- 15, 12, 10, 10
Thursday
Shoulders
Standing Press- 4set- 12 10 8 8
Seated Dumbbell Press- 4set- 10 10 8 8
Dumb bell Shrug- 4set- 15 12 12 10
Machine Shrug- 3set- 12 12 12
Side Lateral Raises-3set- 12 10 8
Front Plate Raise-3set- 12 10 8
Friday
Arms
Barbell Curl-4set- 12 10 10 8
Dumbbell Curl-4set- 12 10 8 8
St Dumbbell Rev Grip Curl-4set- 12 10 10 8
Preacher Curl-3set- 12 12 12
One Arm triceps Ext.- 4set- 12 10 10 8
Weighted Bench Dip- 4set- 15 12 12 10
Lying Triceps Press-4set- 12 10 10 8
Triceps Push down-3set- 12 10 10
Saturday
Hams/calves
Seated Leg Curl-4set-12 10 10 10
Standing Leg Curl-4set-12 12 10 8
Stiffed-leg Barbell Dead lift- 4 sets- 15, 12, 12, 10
Dumb bell Lunges- 3 sets- 20 each
Standing Calf Raises- 3 sets- 60 each
Seated Calf Raises- 3 sets- 60 each
Sunday
Rest
If during the cycle I find the recovery time is shorter (which for me it usually is). I will increase the lifting again to this;
Monday.
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--CHEST--
Bench Press- 5set- 15 12 10 8 6
Incline Bench press-4set- 12 10 8 8
Decline Bench Press- 4set- 10 10 8 8
Butterfly- 4set- 12 12 12 12
--SHOULDERS--
Standing Press- 4set- 12 10 8 8
Seated Dumbbell Press- 4set- 10 10 8 8
Dumb bell Shrug- 4set- 15 12 12 10
Machine Shrug- 3set- 12 12 12
Side Lateral Raises-3set- 12 10 8
Front Plate Raise-3set- 12 10 8
--TRICEPTS--
One Arm triceps Ext.- 4set- 12 10 10 8
Weighted Bench Dip- 4set- 15 12 12 10
Lying Triceps Press-4set- 12 10 10 8
Triceps Push down-3set- 12 10 10
Tues.
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-QUADS--
Leg ext- 5set- 15 12 12 10 10
Dumb bell Squats-6set- 12 12 10 10 8 6
Leg Press- 4set- 12 10 10 8
Machine Squats- 4set- 12 10 8 6
--HAMS--
Seated Leg Curl-4set-12 10 10 10
Standing Leg Curl-4set-12 12 10 8
Stiffed-leg Barbell Dead lift- 4 sets- 15, 12, 12, 10
Dumb bell Lunges- 3 sets- 20 each
--CALVES--
Standing Calf Raises- 3 sets- 60 each
Seated Calf Raises- 3 sets- 60 each
Wed.
-----------
--BACK--
Bent Over Barbell Row-4set- 15 12 10 8
One Arm Dumbbell Row-4set-12 10 10 8
Wide Grip Lat Pull Down-4set-12 10 10 10
Seated cable row- 4 sets- 15, 12, 10, 10
--BIS--
Barbell Curl-4set- 12 10 10 8
Dumbbell Curl-4set- 12 10 8 8
St Dumbbell Rev Grip Curl-4set- 12 10 10 8
Preacher Curl-3set- 12 12 12
--FOREARMS--
Wrist Curl
Reverse Wrist Curl
Thursday.
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--CHEST--
Bench Press- 5set- 15 12 10 8 6
Incline Bench press-4set- 12 10 8 8
Decline Bench Press- 4set- 10 10 8 8
Butterfly- 4set- 12 12 12 12
--SHOULDERS--
Standing Press- 4set- 12 10 8 8
Seated Dumbbell Press- 4set- 10 10 8 8
Dumb bell Shrug- 4set- 15 12 12 10
Machine Shrug- 3set- 12 12 12
Side Lateral Raises-3set- 12 10 8
Front Plate Raise-3set- 12 10 8
--TRICEPTS--
One Arm triceps Ext.- 4set- 12 10 10 8
Weighted Bench Dip- 4set- 15 12 12 10
Lying Triceps Press-4set- 12 10 10 8
Triceps Push down-3set- 12 10 10
Friday.
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-QUADS--
Leg ext- 5set- 15 12 12 10 10
Dumb bell Squats-6set- 12 12 10 10 8 6
Leg Press- 4set- 12 10 10 8
Machine Squats- 4set- 12 10 8 6
--HAMS--
Seated Leg Curl-4set-12 10 10 10
Standing Leg Curl-4set-12 12 10 8
Stiffed-leg Barbell Dead lift- 4 sets- 15, 12, 12, 10
Dumb bell Lunges- 3 sets- 20 each
--CALVES--
Standing Calf Raises- 3 sets- 60 each
Seated Calf Raises- 3 sets- 60 each
Saturday.
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--BACK--
Bent Over Barbell Row-4set- 15 12 10 8
One Arm Dumbbell Row-4set-12 10 10 8
Wide Grip Lat Pull Down-4set-12 10 10 10
Seated cable row- 4 sets- 15, 12, 10, 10
--BIS--
Barbell Curl-4set- 12 10 10 8
Dumbbell Curl-4set- 12 10 8 8
St Dumbbell Rev Grip Curl-4set- 12 10 10 8
Preacher Curl-3set- 12 12 12
--FOREARMS--
Wrist Curl
Reverse Wrist Curl
Sun
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Rest