- Monday upper
Bench press barbell
W , 3 sets
Chest fly machine
3 sets
Seated row machine
W , 3 sets
Lat pulldown cable
2 sets, 1 F
Shoulder press dumbbell
3 sets
Bicep curl machine
3 sets
Triceps rope push down
1 set, 2 F - Tuesday Lower
Squat Barbell
W, 3 sets
Deadlift barbell
W , 3 sets
Leg press machine
3 sets
Calf extension machine
3 sets
Seated leg curl
3 sets
Hip abduction machine
3 sets ( might remove this ) - Thursday upper
Incline chest press machine
3 sets
Chest fly machine
3 sets
Seated row machine
3 sets
Seated shoulder press
3 sets
Laterail raise dumbbells
3 sets
Bicep curl dumbbell
3 sets
Hammer curl dumbbell
3 sets
Same as Tuesday