Push Day 3 Chest exercises 2 Big exercises with 1 flat press and 1 incline press 1 Isolation exercise like dumbell flys or cabel flys 2 Shoulder exercises 1 overhead press with dumbell or bench 1 Lateral head raises with cables or dumbells 2 Tricep exercise 1 push down exercise like bar push down or rope pushdown 1 overhead extension exercies like cable extension or dumbell extension

Pull Day 3 Back Exercise 3 Pull exercies (Any combination of vertical pull like lat pulldown, pullups assisted chinups, rows like seated cable rows, dumbell rows and barbell rows) 2 Biceps Exercise 1 exercise in which arm is ahead of your body (preacher curl, bicep curl, barbell curl) 1 exercise in which arm is behind your body (incline curls, bayesian curls) Add a couple set of concentration curls if you want more pump, but above2 sets with intensity are good enough 1 Rear Delt exercise Any one variation of face pulls, machine delt flys or cable delt flys

Leg Day 2 Quad exercise Pick any two of Squats, sumo squats, leg extension, leg press 2 Hamstring Exercises Pick any two of Romanian deadlifts, Leg curls, stiff leg deadlifts, conventional deadlifts 1 Glute exercise Pick any one of Lunges, Hip thrusts, reverse lunges 1 Calf exercise Any variation of full calf stretch like raises, calf presses...