Hi I am 28 yo , and at the moment i weight 105kg (around 20% bf) on 181cm height.
My goal is to drop down weight on 90-95kg, and bf around 10%.
I train 4-5 times per week, it splits like
mon: chest
tue: back
wed: legs
thu: shoulders
fri: arms
sat and sun are free.
after workouts on mon,tue,thu and fri , I am going to add some cardio and it will looks like this:
tredmile:
duration 12 minutes:
incline 4.5%
walking speed 4.5km/h
running speed 11.0 km/h
1 minute of walking following by 1 minute of running.