Day 1

Workout Sets Reps
Bench Press 3 4-6
Incline Bench Press 3 4-6
DB Bench Press 3 4-6
Seated Tricep Press 3 4-6
Cable Crunch 3 8-10

Day 2

Workout Sets Reps
Deadlifts 3 4-6
Single Arm Rows 3 4-6
Lat Pulldown 3 4-6
Hammer Curls 3 8-10
Seated Calf Raise 3 8-10

Day 3

Workout Sets Reps
Squats 3 4-6
Leg Press 3 4-6
Seated Leg Curls 3 8-10
Seated Calf Raise 3 8-10