Day 1- Back, Biceps, Reardelts, Forearms
Back
-
Pull Ups 3 sets
-
Lat-Pulldowns 3 sets, 8-16 reps
-
Pullovers, 2 sets
-
Barbell rows, 3-4 sets, 6-12 reps
Shoulders
-
Seated shoulder press, 3 sets, 8-12 reps
Biceps & Forearms
-
Bicep standing alternating curl, 4 sets, 8-12 reps
-
Preacher curl, 2 sets, 8-12 reps
-
Forearms curls, 6 sets, 10-20 reps
Day 2- Legs, Abs
Legs
-
Calf Raises, 5 sets, 12-20 reps
-
Hamstring Curls, 3 sets, 12-20 reps
-
Barbell Squats, 3 sets, 6-15 reps
-
Leg Extensions, 4 sets, 10-20 reps
-
Dumbbell Romanian Deadlifts, 2-3 sets, 10-15 reps
Abs
-
Abs (Hanging leg raises), 3 sets, 10-20 reps
Day 3- Chest, Triceps, Side delts
Chest
-
Incline Barbell Bench Press, 3 sets, 8-12 reps
-
Incline Dumbbell Bench Press, 3 sets, 8-12 reps
-
Chest Flys (machine/dumbell), 3 sets, 8-15 reps
Triceps
-
Tricep pushdowns, 4-5 sets, 8-20 reps
-
Skull crushers, 3 sets, 8-20 reps
Side-delts
-
Lateral Raises, 4 sets, 8-16 reps