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
calf raises (dumbbell, seated, belted)	4	10-12
OPTIONAL: hip thrusts	3	12

Exercise	Sets	Reps
incline dumbbell row	3	8-10
pullups (or variation: banded, negative)	3	5-12
wide grip lat pulldown	4	10
seated cable row	4	10
underhand barbell row	3	12-15
straight arm lat pushdown	3	12-15
face pulls	3	10-12
barbell shrug	3	10-12
dumbbell zottman curl	3	8
dumbbell hammer curl