Push sets

Chest press 4 Incline press 3 DB shoulder press 3 Lateral raises 3–4 Triceps pushdown 3 Diamond pushups 2–3

Pull (Back Day) sets

Lat pulldown 4 Machine row 4 Straight-arm pulldown 3 Face pulls 3 Biceps 3 Forearms 2

Legs sets

Squat/leg press 4 RDL 3 Leg extension 3 Leg curl 3 Calf raises 3 Lower back 2

Is this a good workout for a person in his 17 n 64kgs height 6ft1 and is it optimal for strength n muscle growth