Typical Push-Pull-Legs, three sessions a week routine.
| Push: Chest + Triceps + Delts | Pull: Back + Traps + Biceps | Legs + Abs |
|---|---|---|
| Incline dumbbell press | Low-pulley rows | Leg extensions |
| Dumbbell flyes | Deadlifts | Squats |
| Pec-dec | Shrugs | Lunges |
| Dumbbell side lateral raises | Upright rows | leg curls |
| Seated shoulder press | Stranding EZ curls | Sit-up crunches |
| Skull-crushers | Preacher curls | |
| Tricep push-downs | Hammer curls | |
| Dips |
Typically completing 3 sets 10-12 reps.