Day A — Push
1. Incline Bench Press
2. Triceps Rope Pushdown
3. Overhead Dumbbell Press
4. Shoulder Dumbbell Raise
Day B — Pull
1. Alternate Arm Curl Machine
2. Rowing Machine Circular
3. Lat Pulldown Circular
Day C — Legs + Forearms
1. Squats
2. Leg Extension
3. Cable Wrist Curl
- 4-5 sets per exercise, close to failure or to failure
- ABS 3-4 times a week using abdominal oblique crunch machine
- rest day every after Push, Pull, Legs