Day 1: Chest and Triceps

Seated triceps pushdown

EZ-Bar skull crusher

Push Ups

Dumbbell chesh press

Bent over single arm triceps kickback

Flat Barbell Bench Press

Cable Chest Flies

Tricep dips on bars or dips machine

Seated machine press

Cable Triceps Push-Down

Cable Overhead Triceps Extension

Day 2: Back, Biceps and abs

Straight Arm Pushdown

Narrow pull-ups + Wide pull-ups

Dumbbell biceps curl

Bent over row

Lat pull-down

Hanging Leg Raises

Ab Wheels

Sit Ups

seated knees to chest

Day 3: Legs, Abs and Shoulders


Leg Press

Hip Thrust

Romanian Deadlift

Abductor machine

Incline Bench Side Lateral Raise

Dumbbell Shoulder Press

Dumbbell side lateral raise

Incline bench front raise

Face pulls

Standing dumbbell front raise

Hanging leg raises