Day 1 – Back, Chest, and Abs
Do three sets of 12-15 reps each.
- Bent over barbell row
- Stiff legged barbell dead lift
- Barbell bench press
- Incline dumbbell press
- Dumbbell flies
- Crunches
Day 2 – Legs and Shoulders
Do three sets of 12-15 reps each.
- Barbell squat
- Seated calf raise
- Front dumbbell raise
- Side lateral raise
- Upright barbell row
- Lunges
- Barbell squats
Day 3 – Biceps, Triceps, and Abs
Do three sets of 12-15 reps each
- Barbell curl
- Incline dumbbell curl
- Lying triceps press
- Barbell tricep extension
- Front dumbbell raise
- Dumbbell hammer curls
- Crunches