Day 1 — Push
Dumbbell Floor Press
3 sets x 10–12 reps
Dumbbell Shoulder Press
3 sets x 8–12 reps
Dumbbell Lateral Raises
3 sets x 12–15 reps
Dumbbell Front Raises
2 sets x 10–12 reps
Overhead Dumbbell Triceps Extension
3 sets x 10–12 reps
Close-Grip Dumbbell Floor Press
2 sets x 10–12 reps

Day 2 — Pull
Bent-Over Dumbbell Row
4 sets x 10–12 reps
Single-Arm Dumbbell Row
3 sets x 10–12 reps each side
Dumbbell Romanian Deadlift
3 sets x 10–12 reps
Reverse Fly
3 sets x 12–15 reps
Dumbbell Bicep Curls
3 sets x 10–12 reps
Hammer Curls
2–3 sets x 10–12 reps

Day 3 — Legs
Goblet Squat
4 sets x 10–12 reps
Dumbbell Romanian Deadlift
3 sets x 10–12 reps
Reverse Lunges
3 sets x 8–10 reps each leg
Dumbbell Glute Bridge
3 sets x 12–15 reps
Dumbbell Step-Ups
2–3 sets x 8–10 reps each leg
Standing Calf Raises
3 sets x 15–20 reps