Workout A1

Exercise Sets Reps

Incline DB Press
DB Side Lateral Raise
Standing DB Press
Rope Pullover
UH Lat Pulldown
Rope Pressdown
1 11-15 RP
2 15-30 RP
1 15-30 RP
2 15-20 RP
1 11-15 RP
2 15-20 RP

Workout B1

Exercise Sets Reps

Barbell Curl 1 20-30 RP
Hammer Curl 1 11-20 SS
Standing Calf Raise 1 20-30 SS
Leg Curl 1 15-20 SS
Barbell Squat 2 15-20 SS

Workout A2

Exercise Sets Reps

Incline Smith Machine Press
Cable Side Lateral Raise
Cable Front Raise
Skull Crushers
Seated Row
Overhand Lat Pulldown
1 20-30 RP
2 15-30 RP
1 15-20 RP
1 15-20 RP
2 15-20 RP
2 15-20 RP

Workout B2

Exercise Sets Reps

Cable Curl
BB Reverse Curl
Leg Press
Leg Press Calf Ext.
Stiff Legged DL
1 20-30 RP
2 15-20 SS
2 15-20 SS
1 15-20 RP
2 11-15 SS

Workout A3

Exercise Sets Reps

Machine Chest Press
Smith Machine OHP
DB Skull Crusher
Smith Machine Row
Low Row Machine
1 15-20 RP
1 11-15 RP
1 15-20 RP
2 15-20 RP
1 15-20 RP
Workout B3

Exercise Sets Reps

Standing DB Curl 2 20-30 RP
Seated Calf Raise 2 15-20 SS
Leg Ext. Machine 2 20-30 RP
Goblet Squat 2 20-30 SS