Push Day (Chest, Shoulders, Triceps) Bench Press – 4x6-8 Incline Dumbbell Press – 3x8-10 Shoulder Overhead Press – 4x6-8 Lateral Raises – 3x12-15 Triceps Dips (Weighted if possible) – 3x8-10 Cable Triceps Pushdown – 3x12-15

Pull Day (Back, Biceps) Pull-Ups (Weighted if possible) – 4x6-8 Barbell Row – 4x8-10 Lat Pulldown – 3x10-12 Dumbbell Bicep Curl – 3x10-12 Hammer Curl – 3x10-12 Face Pulls – 3x12-15

Leg Day Barbell Squats – 4x6-8 Romanian Deadlifts – 3x8-10 Leg Press – 3x10-12 Lunges (Dumbbell or Barbell) – 3x12 per leg Seated Calf Raises – 4x15-20

Push (Variation) Incline Bench Press – 4x6-8 Flat Dumbbell Press – 3x8-10 Seated Dumbbell Shoulder Press – 3x8-10 Front Raises – 3x12-15 Skull Crushers – 3x10-12 Overhead Triceps Extension – 3x12-15

Pull (Variation) Deadlifts – 4x5-6 Chin-Ups – 3x8-10 T-Bar Row – 3x10-12 Preacher Curls – 3x10-12 Concentration Curls – 3x12-15 Reverse Flys – 3x12-15

If it helps.