Day 1
EXERCISE |
SETS |
REPS |
| Bench Press | 3 | 12-15 |
| Machine Fly | 2 | 12-15 |
| Close Grip Pull Ups | 2 | 12-15 |
| One Arm Dumbbell Row | 2 | 12-15 |
| Military Press (Standing or Seated) | 3 | 12-15 |
| Barbell Curl | 2 | 12-15 |
| Preacher Curl | 2 | 12-15 |
| Tricep Pressdown with Rope | 2 | 12-15 |
| Tricep Pressdown: One Arm Reverse | 2 | 12-15 |
| Squat | 4 | 12-15 |
Day 2
EXERCISE |
SETS |
REPS |
| Incline Dumbbell Fly | 2 | 12-15 |
| Dumbbell Pullover | 2 | 12-15 |
| T Bar Row | 2 | 12-15 |
| One Arm Dumbbell Row | 2 | 12-15 |
| Dumbbell Lateral Raise | 2 | 12-15 |
| Dumbbell Curl Seated | 2 | 12-15 |
| Concentrations Curl | 2 | 12-15 |
| Close Grip Bench Press | 2 | 12-15 |
| Dumbbell Kickbacks | 2 | 12-15 |
| Machine Leg Press | 4 | 12-15 |
Day 3
EXERCISE |
SETS |
REPS |
| Incline Bench Press | 3 | 12-15 |
| Standing Cable Cross | 2 | 12-15 |
| Close Grips Pull Ups | 2 | 12-15 |
| Arnold Press | 3 | 12-15 |
| Incline Curl | 2 | 12-15 |
| Hammer Curls | 2 | 12-15 |
| Cross Face Lying Tricep Extension | 2 | 12-15 |
| Tricep Pressdown: One Arm Reverse | 2 | 12-15 |
| Dumbbell Lunges | 4 | 12-15 |
