Day 1 (chest, back, bis and tris)
Bench 3×8
Incline 3×8
Dumbbell chest flies 2×10
Lat rows 3×8
Lat Squeezes 2×10
Buddy curls 1-10
Killers 2x8x8x8
Abs
Day 2 (Quads, Hams & Calfs)
Squat 3×8
Box squat 3×8
Leg Press 3×8
Squat cleans 3×8
Weighted Lunges 3xmatt
Calf Raises 2×12
Dumbbell Burpees 3×12
Abs
Day 3 (Dead lift)
Dead lift 3 x 8
Straight Legs 3×10
Shoulder Shrugs
Military Press 3×8
Upright rows 3×8
Dumbbell Delt Laterals
Dumbbell Delt Frontals
10 lb shoulder routine
Abs
