Monday + Thursday:
Back:
Deadlift: Warm up and 3 sets of 4 – 6 reps Barbell Row: 3 sets of 4 – 6 reps Chin­Ups or Wide­Grip Pullups: 3 sets of 4 – 6 reps (add weight if possible) One­Arm Dumbbell Rows 3 sets of 4 – 6 reps

Arms (biceps):
Barbell Curl: Warm up and 3 sets of 4 – 6 reps Close­Grip Bench Press: Warm up and 3 sets of 4 – 6 reps Dumbbell Hammer Curl: 3 sets of 4 – 6 reps Dips (Weighted if possible): 3 sets of 4 – 6 reps Dumbbell Curl: 2 sets of 6 – 8 reps Dumbbell Overhead Press: 2 sets of 6 – 8 reps

Tuesday + Friday:
Shoulders:

Seated or Standing Military Press: Warm up and 3 sets of 4 – 6 reps Dumbbell Side Lateral : 3 sets of 4 – 6 reps or 6 – 8 reps if you can’t maintain proper form with 4 – 6 Rear Dumbbell Raise: 3 sets of 4 – 6 reps or 6 – 8 reps if you can’t maintain proper form with
4 – 6 Dumbbell Front Raise: 3 sets of 4 – 6 reps or 6 – 8 reps if you can’t maintain proper form with
4 – 6

Arms (triceps): Warm up: Diomond pushups 3 sets of 5 ­ 7 reps Dips (Weighted if possible): 3 sets of 4 – 6 reps Close­Grip Bench Press: Warm up and 3 sets of 4 – 6 reps

Wednesday + Saturday:
Legs:

Barbell Back Squat: Warm up and 3 sets of 4 – 6 reps
Hack Squat (or Leg Press if your gym doesn’t have a Hack Squat Sled): 3 sets of 4 – 6 reps Barbell Lunge: 3 sets of 4 – 6 reps or 6 – 8 reps if you can’t maintain proper form with 4 – 6 Romanian Deadlift for 3 sets of 4 – 6 reps or Hip Thrust for 3 sets of 6 – 8 reps if you want to target your glutes Standing Calf Raise: 3 sets of 4 – 6 reps and then 3 sets of 8 – 10 reps with 1 minute of rest in between each set

Chest: Incline Barbell Bench Press: Warm up and 3 sets of 4 – 6 reps Incline Dumbbell Bench Press: