Day 1: Push (Chest, Shoulders, Triceps)
Incline Barbell Bench Press: 4 sets x 6-8 reps
Machine Chest Press: 4 sets x 8-10 reps
Overhead tricep extension: 3 sets x 10-15 reps
Shoulder - Lateral Raisis Not too heavy: 5 sets x 12-20 reps
Tricep Pushdowns: 3 sets x 12-15 reps
Day 2: Pull (Back, Biceps)
Deadlifts: 4 sets x 5-7 reps
Pull-Ups or Lat Pulldowns: 3 sets x 8-10 reps
Barbell Rows: 3 sets x 8-10 reps
Face Pulls: 3 sets x 12-15 reps
Barbell or Dumbbell Curl: 3 sets x 10-12 reps
Hammer Curls: 3 sets x 12-15 reps
Day 3: Legs (Quads, Hamstrings, Calves)
Squats: 4 sets x 8-10 reps
Romanian Deadlifts: 3 sets x 10-12 reps
Leg Press: 3 sets x 12-15 reps
Leg Curls: 3 sets x 10-12 reps
Calf Raises: 4 sets x 12-15 reps
Planks: 3 sets, hold for 30-60 seconds each
