3 Day - PUSH PULL split

MONDAY - Back, Biceps, Forearms, Shoulders

Dumbbell Bicep Curls (Medium) - 25 x 8 30 x 8 35 x 8
Dealifts (Heavy) - 185 x 8 225 x 6 275 x 6
Bent Over Barbell Row (Medium) - 135 x 8 165 x 8 185 x 8 *[Between Sets Switch Over to Underhand]
Pull-Ups (Heavy) - 25 Plate x 6 30 Plate x 8 35 Plate x 6 *[Between Sets Switch Over to Underhand]
Clean & Press (Medium) - 165 x 6 185 x 6 195 x 6
Lateral Raises (Light) - 20 x 9 25 x 9 30 x 9
Dumbbell Bicep Curls (Heavy) - 30 x 8 35 x 8 40 x 8
Shrugs (Heavy) - 75 x 8 80 x 8 85 x 8

WEDNESDAY - Quads, Hamstrings, Calves, Glutes

FRIDAY - Chest, Triceps, Shoulders

Dumbbell Bench Press (Heavy) - 60 x 10 70 x 7 75 x 6 80 x 4
Incline Bench Press (Medium) - 115 x 8 145 x 7 155 x 4
Cable Triceps Kickbacks (Light) - 17 x 8 30 x 8 37 x 8
Triceps Dips Machine (Heavy)
Chest Press Machine (Medium)
Reverse Pec Dec Flye (Medium)
Chest Flye Machine (Medium)
Barbell Front Pulls (Heavy)
Seated Skull Crushers (Medium)
Dips (Heavy)