Push Day A Monday
- Low Incline Dumbbell Press 4 sets x 8-12 reps
- Flat Dumbbell Bench Press 4 sets x 10-15 reps
- Dumbbell Shoulder Press 3 sets x 8-12 reps
- Lateral Raise 3 sets x 15-20 reps
- Triceps Kickback 2 sets x 15-20 reps
- Overhead Triceps Extension 2 sets x 10-15 reps
Pull Day A Tuesday
- Incline High Row 4 sets x 8-12 reps
- Dumbbell Pullover 4 sets x 12-15 reps
- Bent Over Lateral Raise 3 sets x 12-15 reps
- Dumbbell Preacher Curl 2 sets x 12-15 reps
- Hammer Curl 2 sets x 8-12 reps
- Weighted Crunch 3 sets x 20-25 reps
Legs Day A Wednesday (or run)
- Bulgarian Split Squat 4 sets x 8-12 reps
- Dumbbell Romanian Deadlift 4 sets x 10-15 reps
- Dumbbell Leg Extension 4 sets x 10-15 reps
- Sliding Leg Curl 4 sets x 10-15 reps
Push Day B Thursday
- Push Ups 4 sets x As Many Good Reps As Possible
- Dumbbell Flyes 4 sets x 12-15 reps
- Single Arm Dumbbell Press 3 sets x 8-12 reps
- Lateral Raise 3 sets x 15-20 reps
- Triceps Kickback 2 sets x 15-20 reps
- Overhead Triceps Extension 2 sets x 10-15 reps
Pull Day B Friday
- Single-Arm Dumbbell Row 4 sets x 8-12 reps
- Dumbbell Pullover 4 sets x 8-12 reps
- Rear Delt Row 3 sets x 12-15 reps
- Incline Dumbbell Curl 4 sets x 8-12 reps
- Reverse Crunch 3 sets x 15-20 reps
Legs Day B Saturday
- Goblet Squat 4 sets x 10-15 reps
- Deficit Reverse Lunge 4 sets x 8-12 reps
- Hip Thrust 4 sets x 10-15 reps
- Dumbbell Leg Curl 4 sets x 12-15 reps