## Chest, Shoulders and Triceps (Push)

| Exercise | Sets | Reps |
| -- | -- | -- |
| warmup | x | x |
| barbell bench press | 4 | 8 |
| incline dumbbell bench press | 4 | 8 |
| high to low cable crossover | 4 | 10-12|
| seated dumbbell military press | 3 | 10-12 |
| dumbbell lateral raise | 3 | 10 |
| overhead tricep extension | 3 | 8-12 |
| dumbbell pullover | 3 | 10 |
| dumbbell fly | 3 | 10 |

# Legs

| Exercise | Sets | Reps |
| -- | -- | -- |
| warmup | x | x |
| barbell deadlift | 4 | 8 |
| barbell squat | 2 | 8 |
| barbell front squat | 2 | 8 |
| hip adduction | 4 | 10 |
| hip abduction | 4 | 10 |
| lying leg curls | 3 | 10 |
| leg extensions | 4 | 10 |
| OPTIONAL: hip thrusts | 3 | 12 |


# Back and Biceps (Pull) 
| Exercise | Sets | Reps |
| -- | -- | -- |
| Incline dumbbell row | 3 | 8-10 |
| Pullups (or variation: banded, )