PUSH

1- Flat Bench Press 3X 8-12

2- Shoulder Press Machine 3X 12
3- Triceps Push Down 3X 10-12
4- Decline Bench Press 3X 8-12
5- Skull Crusher 3X 8-12
6- Lateral Raise 3X 10-15
7- Pec deck 3X15
PULL
1- Seated Cable Row 3X10-12
2- Machine Mid Row 3X10-12
3- Upright row 3X 10-12
4- Reverse pec dec 3X 15

5- Barbell Curl 3X 8-12

6- Hammer Curl 3X 8-12
7- Concentration Curl 3X 10-15
LEG
1 Conventional Deadlift 3x 10
2 Hack Squat 3x 10-12
3 Glute Bridge 3x 12
4 Hyper Extension 3x 12
5 Seated Calf Raise 3x 10-12

Abs & Core

PUSH
1- BB Shoulder Press 3X 8-12
2- Incline bench Press 3X 8-12
3- Incline DB Fly 3X 10-12
4- Reverse Push down 3X 10
5- Over Head Triceps Ext 3X 10-12
6- Weighted Dips 3X 10-12
7- Leaning Lateral Raise 3X15
PULL
1- Lateral Pull Down 3X 8-12
2- BB Row 3X 8-12
3- Face Pull 3X 10-12
4- Shrugs 3X 10-15
5- Preacher Curl 3X 10-12
6- Incline DB Curl 3X 10-15
7- Reverse BB Curl 3X 10-12
LEG
1 BB Squat 3X 8-12
2 Leg Press 3X 8-12
3 Leg Curl 3X 10-12
4 Leg Extension 3X 10-12
5 Standing Calf Raise 3X10-15

Abs & Core