/fa/ - Fashion

Eat at maintenance. Get 1 gram of protein for every pound you weigh a day. Don't worry about cardio. Do major compound lift movements (bench press, deadlift, squat, overhead press, rows). Add useful accessory movements (chins/pullups, dips, flys, curls, skull crushers, side raises, ab wheels) but only at the end of your workouts after the major lifts have been completed. Your schedule can look like this:

Monday: Squats, Bench Press, Dips, Flys, Skull Crushers

Wednesday: Deadlifts, Overhead Press, Rows, Chin-ups, Side Raises, Curls, Ab Wheels

Friday: Squats, Bench Press, Dips, Flys, Skull Crushers


Very basic routine, enough volume to keep you interested. Strength gains on the major compound movements will keep you motivated and less likely to quit on the program when you don't immediately look aesthetic. 180lbs is a great weight for 6ft, just fill it out with muscle and don't be a pussy.