
Day 1: Quads/Hamstrings/Calves
-Leg Extentions: 4x15 (warmup the knees with this exercise)
-Barbell Back Squat: 5x10,8,6,3,2 (1-2 warmup sets before starting working sets)
-Walking DB Lunges: 4 rounds 20 yards
-Leg Press: 4x12
-Hamstring Curls (seated or standing): 4x15
-Standing Calve Raises: 3x20
Day 2: Chest/Shoulders/Triceps
-DB standing side lateral raise: 4x15-20 reps (warmup shoulders)
-Standing Barbell Press: 5x12,10,8,6,3,2 (1-2 warmup sets before starting working sets)
-Reverse Pec Deck fly: 3x15
-DB Chest Press: 4x8-10 reps
-Cable Tricep Extention: 3x15
-E-Z Bar Skull Crushers: 3x15
Day 3: Back/Biceps/Calves
-Banded Goodmornings: 4x15 (warm up back and hips)
-Deadlift (conventional or sumo style): 5x12,10,8,6,3,2 (1-2 warmup sets if needed)
-Barbell Bent Over Rows: 4x8-10
-Lat Pulldowns: 3x12-15
-Seated Cable Rows: 3x12-15
-Standing Barbell Curl: 3x12-15
-Cable Curl: 3x15
-Donkey Calve Raises: 3x20