Day 1
EXERCISE |
SETS |
REPS |
| Bench Press | 2-3 | 12-15 |
| Close Grip Pull Ups | 2-3 | 12-15 |
| Military Press (Standing or Seated) | 2-3 | 12-15 |
| Barbell Curl | 2-3 | 12-15 |
| Tricep Pressdown with Rope | 2-3 | 12-15 |
| Squat | 2-3 | 12-15 |
Day 2
EXERCISE |
SETS |
REPS |
| Incline Dumbbell Fly | 2-3 | 12-15 |
| T Bar Row | 2-3 | 12-15 |
| Dumbbell Lateral Raise | 2-3 | 12-15 |
| Dumbbell Curl Seated | 2-3 | 12-15 |
| Close Grip Bench Press | 2-3 | 12-15 |
| Machine Leg Press | 2-3 | 12-15 |
Day 3
EXERCISE |
SETS |
REPS |
| Incline Bench Press | 2-3 | 12-15 |
| Close Grips Pull Ups | 2-3 | 12-15 |
| Arnold Press | 2-3 | 12-15 |
| Dumbbell Curl Standing | 2-3 | 12-15 |
| Cross Face Lying Tricep Extension | 2-3 | 12-15 |
| Dumbbell Lunges | 2-3 | 12-15 |
