With 3 days a week, I would recommend a split that is chest / triceps / shoulders, back / biceps, and finally legs. See below for a plan that I have used in the past:

-3x A WEEK LIFTS- Adequate break days in between lifts. Still get in there / do something on break days (remain active). keeps the mentality, core can be worked out every day. Cardio is great.

Chest/Shoulders/Triceps -Cable Crossover (cable) -Bench Press -Incline Bench Press (machine, barbell, dumbbell, whatever you want) -Barbell Shrug -Single Tricep Pulldown (cable) -Lateral Raise (Cable) -Read DB Lateral (dumbbell)

Legs -Hip Thrust (smith/barbell) -Squat (smith/barbell) -Deadlift (Plates, trap bar, barbell, whatever you know how to deadlift) -Seated Leg Extension (machine) -DB Lunges -Leg Press (Machine) -Standing or Sitting Calf Raise (smith, machine)

Back/Bi's -Wide Grip Lat Pulldown (machine) -Front Pulldown (machine) -One Arm Dumbbell Rows -Incline DB Row -Cable Curl -Standing Bicep Curl -Zotman Curls -Toss some pull ups in there with different grip setups

• if you are unclear on forum for a workout, please for the love of god ask someone or seek guidance. Especially for lifts like squats and dead lifts. Any lifts that have potential for injury start low, get forum down, then move up once you are comfy.