To warm up you’re going to do 3 sets before you start your working sets. They go like this:
First set: 12 repetitions at 50% then rest for 1 minute. For example if you bench press 150 lbs, then 50% would be 75lbs.
Second set: 10 reps at 50% then rest 1 minute
Third set: 4 reps at 70% then rest 1 minute
Fourth set: 1 rep at 90%, rest 2-3 minutes
Most people don’t warm up and they end up gassing out at the end. This warm up actually helps so you won’t. It really works.
Now you’re going to do working sets, and by working sets I mean really heavy and pushing yourself. The rep range is 9 to 12 working reps.
Incline barbell bench press: 3 working sets, 9-12 rep range, rest 2-4 minutes
Incline dumbbell bench press: 3 working sets, 9-12 rep range, rest 2-4 minutes
Flat barbell bench press: 3 working sets, 9-12 rep range, rest 2-4 minutes
Close-grip bench press: 3 working sets, 9-12 rep range, rest 2-4 minutes
Standing calf raise: 3 working sets, 4-6 rep range, rest 2-3 minutes
Seated calf raise: 3 working sets, 4-6 rep range, rest 2-3 minutes
As far as cardio, I recommend doing 3 HIIT sessions a week if you’re trying to maintain. HIIT means High intensity interval training and you can do this on a treadmill, elliptical, bike, outdoors, basically anywhere. If you’re trying to cut, you can do about 3-5 HIIT sessions a week. Again, it depends on your body.
Basic HIIT cardio routine:
Gym Example: Treadmill: 1 min off, 1 min on, for 20-25 minutes. Off means at least 3 mph, and on means going as fast as you can, giving it your all.
Home example: if you don’t have access to a gym, you can do HIIT in your home. 1 min run in place, 1 min sprint in place for 20-25 mins.