Day Exercise Sets x Reps Day 1 Dumbbell Chest Press 3x6-8 Cable Fly 3x12-20 Triceps Cable Pushdown (superset) 3x12-20 Dumbbell Biceps Curl 3x12-20 Day 2 Wide Grip Lat Pull Down 3x6-8 Cable Row 3x6-8 Military Press (Dumbbell) 3x6-8 Cable Lateral Raise 3x12-20 Reverse Fly 3x12-20 Day 3 Squat 3x6-8 Deadlift
Day Exercise Sets x Reps RIR Notes Monday BENCH PRESS 4x6-8 1-2 Last set to failure LAT PULLDOWN 4x8-10 1-2 Last set to failure SQUAT 4x8-10, 2x12-15 1-2 INCLINE DUMBBELL PRESS 4x6-8 1-2 Last set to failure BARBELL ROW 4x8-10 1-2 Last set to failure LEG PRESS 4x8-10, 2x12-15 1-2
Day Exercise Sets x Reps Upper 1 Bench Press 3x6-8 Cable Fly 3x12-20 Wide grip lat pull down 3x6-8 Cable Row 3x6-8 Military Press (Barbell) 3x6-8 Cable lateral raise 3x12-20 Cable Reverse fly 3x12-20 Lower 1 Squat 3x6-8 Romanian Deadlift 3x6-8 Seated Dumbbell Single Leg Calf raise 3x12-20 Triceps pushdown
Day Exercise Sets x Reps Targeted Muscles 1 Superset: Incline Dumbbell Press + Dumbbell Lateral Raises 3 x 8-10 Chest, Shoulders Push-Ups 3 x to failure Chest 2 Dumbbell Squat to Alternating Lunges 3 x 10 (each leg for lunges) Lower Body Plank with Leg Lifts 3 x 30 seconds Core
Day Exercise Sets x Reps Targeted Muscles 1 Incline Bench Press 4 x 8-10 Chest Standing Military Press 4 x 8-10 Shoulders Dumbbell Lateral Raises 4 x 12-15 Shoulders Push-Ups 3 x to failure Chest Upright Row 3 x 12-15 Shoulders, Traps 2 Squats 3 x 8-10 Quads, Glutes Lunges