Im 5'9" 175. I usually get in about 2700 cals and 200 grams of protein per day.
Back:
Wide grip T-bar rows 4 sets 10, 8, 6, 4 reps
close grip lat pulldowns 4 sets 10, 8, 6, 4 reps
deadlifts 4 sets 10, 8, 6, 4 reps
Wide grip seated rows 4 sets 10, 8, 6, 4 reps
Biceps
EZ bar curls 4 sets 10...