Here’s my rough summer workout plan on a five days basis.
Monday – chest and back/shoulders
Tuesday – cardio workout – running or do supersets on weights
Wednesday – arms workout – biceps, triceps, abs
Thursday – cardio workout – running or do supersets on weights
Friday – a follow-up workout – whatever muscles areas that need more work or stretching ( use lighter weights), also, on this day, you can measure your bench press max.
Weekend – do a leisure workout, be it golf, disc golf, a run in the park, play football or basketball, etc.
And watch your diet!
And don’t forget to eat a lot of fiber and almonds too.