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3 day split:


Mon (Upperbody Push):

Inclined Dumbell Press 4s 8-10rep
Bench Press 4s 8-10 rep
Dumbell Flye 2s 20 rep
Overhead Dumbell Press 4s 8-10 rep
Upright Row 4s 8-10 rep
Lat. Raise 2s 20 rep
Close Grip Benchpress 4s 8-10 rep
Bench Dip 4s 8-10 rep
Lying Tri. Extension 4s 8-10 rep
Rev. Crunch 4s 15 rep
Double Crunch 4s 15 rep


Tue:
Cardio


Wed (Lower Body):

Deadlift 5s 6-8 rep
Squat 4s 8-10 rep
Hack Squat 4s 8-10 rep
Hamstring Curl 4s 8-10 rep
Pull-ups 4s 8-10 rep
Bent Over Row 4s 8-10 rep
Weighted Crunch 4s 15 rep


Thur:
Cardio


Fri (UpperBody Pull):

Lunge 4s 8-10 rep
Calf Raise 4s 20-25 rep
One Arm Bent Over Row 2s 20 rep
Barbell Curl 4s 8-10 rep
Hammer Curls 4s 8-10 rep
One Arm Dumbell Preacher Curl 2s 15 rep
Wrist Curl 2s 15 rep
Rev. Crunch 4s 15 rep
Double Crunch 4s 15 rep


Sat:
Cardio


Sun:
Rest