Gujarbaba

current stats
ht 5'8in
wt 74kgs
waist 36
arms 14.5

squat - ???
bench - 60kg 7reps
chins -12 bw
overhead press- 50kg 9 reps
db curl - 12.5kg 10

Goal

be 70kgs at 10percent bf

strength stats at 70kg
squat 100kg 10reps
bench 90kg 10reps
row 90kg 10reps
chins 15 bw
overhead press 60kg 10reps


confused abt whixh program to use.

1set pushups warmup

bench
35kg 10
45kg 6
60kg 7
60kg 7
57.5kg 10reps
57.5 kg 7reps

row
35kg 10
45kg 7
55kg 9
55kg9
52.5 kg 7

dbcurl
12.5kg 12

okay so here is the workout i ll be using...

A
squat2+3*12..10..8 same weight
ohp 2+2*12...10 same weight
dips 2 sets bw max reps
pullups 4sets 2x reps that of dips


B
bench2+3*12...10...8
row 2*3 12...10...8
db curl 1 sets 8-15reps

daily intake 2400kcals

Lets see how it goes

eveey time the desured reps are hit up the weight by 5percent

today

bench 60kg 8
60 kg 8
57.5 11
57.5 8

pullips 12

will domore pullups in evening

pullups

12
11
8
6
6
5
4
4

total 68

Barbell row on bench

63kg 6
60 10
60 7
55 10

pullups aftrr 1hour

bw +4kg 8
7
6
3
bw 8
5

bench
62.5 10
9
8
5
57.5 8
db fly
10kg 12
12.5 8

pushups 15

pullips

15reps
70 reps total