BACK & BICEPS & ABS Barbell Deadlift Warmup sets and then 3 working sets

Barbell Row 3 working sets Wide-Grip Pull-up or Chin-up 3 working sets (46 reps
per set, weighted if possible) Barbell Curl 3 working sets, ABS

DAY 2 CHEST & TRICEPS & CALVES Incline Barbell Bench Press Warmup sets and
then 3 working sets Flat Barbell Bench Press 3 working sets Dip (Chest Variation,
weighted if possible) 3 working sets Seated Triceps Press 3 working sets Calf
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DAY 3 LEGS & SHOULDERS Barbell Squat Warmup sets and then 2 working sets
Leg Press 2 working sets Romanian Deadlift 2 working sets Seated or Standing
Barbell Military Press Warmup sets and then 2 working sets Side Lateral Raise 2
working sets Optional: BentOver Rear Delt Raise 2 working sets