Day 1: Push

Warmup: Dynamic Chest Stretches

4x Bench Press (1) (2)

4x Lateral Raise

3-4x Incline Dumbell or Barbell Press

3-4x Dumbell Shoulder Press or Military Press (1) (2)

3-4x Chest dips

3-4x Cable Chest Flys

Day 2: Pull

Warmup: Rowing Machine

4x Seated Cable Row or Barbell Row

4-6x Deadlifts

4x Lat Pulldown or Assisted Pullups

4x Dumbell, Barbell or Cable Bicep Curls

4x Dumbell Shrugs

Pick any of:

4x Hanging Leg Raise

4x Ab roller

4x Russian Twists

3x 1 Minute Planks

Day 3: Legs and Core

2x Leg press for warmup

3x Leg Extensions*

3x Leg Curls*

4-6x Squats

* I hate these and almost never do them