DAY 1: BACK, BICEPS, FOREARMS
Dead Lift: 5x3-5
Dumbbell Row: 3x8-12
Cable Row: 3x8-15
Lat Pull Down: 3 x 8-12
Bent Over Rear Deltoid: 3 x 8-20
Biceps & forearms
DAY 2: CHEST, SHOULDERS, TRICEPS
Smith Machine Incline Press: 2x8-12
Bench Press: 2x8-12
Incline Dumbbell Press: 2x8-15
Incline Fly: 2x8-12
Smith Machine Shoulder Press: 2x8-12
Alternating Dumbbell Shoulder Press: 2x8-12
Alternating Lateral Raise: 2x8-20
Dips: 2x8-12
Smith Machine Close Grip Bench Press: 2x8-12
Triceps
DAY 3: LEGS
Squats: 5x6-10
Smith Machine Lunge: 3x8
Leg Extension: 3x10-20
Leg Curl: 3x8-12
Smith Machine Calf Raise: 3x8-12
