DAY 1: BACK & BICEPS
1A. Straight Arm Pulldown: 3 sets of 12 reps
1B. Ab Rollout: 3 sets of 12 reps
2A. Seated Cable Row: 3 sets of 8 reps
2B. Bodyweight Row: 3 sets of failure
3A. Neutral Grip Pullup: 3 sets of failure
3B. Lat Pulldown: 3 sets of 10 reps
4A. Chin Up: 4 sets of failure
4B. Dumbbell Bicep Curl: 4 sets of 12 reps
DAY 2: LEGS + ABS
1A. Leg Press: 3 sets of 12 reps
1B. Squat Jump: 3 sets of 20 reps
2A. Dumbbell Walking Lunge: 3 sets of 10 reps each leg
2B. Mountain Climbers: 3 sets of 20 reps
3. Dumbbell Deadlift: 5 sets of 12 reps
DAY 3: CHEST, SHOULDERS & ARMS
1A. Cable Fly: 3 sets of 15 reps
1B. Dummbell Floor Press: 3 sets of 10 reps
2A. Pushup: 3 sets of 20 reps
2B. Incline Dumbbell Press: 3 sets of 8 reps
3A. Standing Dumbbell Shoulder Press: 3 sets of 12 reps
3B. Dumbbell Shoulder Fly: 3 sets of 12 reps
4A. Pushups: 5 sets of failure