DAY 1: PUSH
Exercise | Reps | Sets
- Push ups - 10 x 3
- Barbell bench press - 6 x 4
- Dumbbell shoulder press - 12 x 3
- Leaning dumbbell lateral raise - 12 x 3
- Tricep dips - 6 x 4
- Tricep straight bar pushdown - 12 x 3
DAY 2: PULL
Exercise | Reps | Sets
- Deadlifts - 6 x 4
- Lat pull down - 10 x 3
- Seated cable row - 10 x 4
- BBarbell curl - 10 x 3
- Supinated bicep curls - 10 x 3
- Chin ups - 3 x 3
DAY 3: LEGS
Exercise | Reps | Sets
- Sumo deadlifts - 6 x 4
- Nordic curls – 10 x 3
- Straight leg deadlift – 10 x 3
- Cable kick back - 12 x 3
- Glutebridge - 6 x 4
- Frog reverse hypers - 20 x 2
