Day 1: Chest and Triceps
Seated triceps pushdown
EZ-Bar skull crusher
Push Ups
Dumbbell chesh press
Bent over single arm triceps kickback
Flat Barbell Bench Press
Cable Chest Flies
Tricep dips on bars or dips machine
Seated machine press
Cable Triceps Push-Down
Cable Overhead Triceps Extension
Day 2: Back, Biceps and abs
Straight Arm Pushdown
Narrow pull-ups + Wide pull-ups
Dumbbell biceps curl
Bent over row
Lat pull-down
Hanging Leg Raises
Ab Wheels
Sit Ups
seated knees to chest
Day 3: Legs, Abs and Shoulders
Hack-Squat
Leg Press
Hip Thrust
Romanian Deadlift
Abductor machine
Incline Bench Side Lateral Raise
Dumbbell Shoulder Press
Dumbbell side lateral raise
Incline bench front raise
Face pulls
Standing dumbbell front raise
Hanging leg raises
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