Push/chest Workouts.
Chest workout 1.0
Bench Press 3x6 80-90% of max weight.
Pec-Dec 3x15 60-70% of max weight
Incline seated chest press 3x10 70-75% of max weight.
Seated overhead press macine 3x6 60-70% of max weight
Tricep push downs 3xFailure 50% of max weight.
Chest workout 1.1
Incline dumbell chest flys 3x12 50-60% of max weight.
Decline bench press 3x8 70-80% of max weight.
Dip 2xFailure (Bodyweight only)
Shoulder lateral raises 3x15 for 50% of max weight.
behind the head tricep press 3x8 80-90% of max strength.
Chest workout 1.2
Flat bench press 3x8 75% of max weight.
Dips 5x10 with bodyweight.
Seated chest press 3x12 with 50% of max weight
Tricep push downs 3x10 90% of max weight.
Behind the head tricep extension 3x6-8 75% max weight.
Leg Workouts
Leg Workout 1.0
Squat 3x10 75% of max weight
Leg curls 3x6 90% of max weight.
Leg extensions 3x12-15 75% of max weight.
Walking lunges till failure.
Leg Workout 1.1
Leg press 3x6 90% of max weight.
Leg extensions 3x10 90% of max weight.
Dumbell lunges 3x12 25% of max weight.
Leg Workout 1.2
Leg press 3x10 75% max weight.
Bulgarian split squats 2x10 50% of max weight.
walking lunges body weight only.
Leg curls 3x8 90% of max weight.
Pull/Back Workouts.
Back Workout 1.0
Bent over rows 3x6 reps
Lat Pull downs 3x6-8 reps
Seated rows 3x12 reps
Pull ups 3x5-8 reps
Preacher curls 1xfailure (Heavy.)
Back Workout 1.1
Rack Pulls 3x3-5 95% of strength
Lat pull downs 3x6-8
Pull ups 2xfailure.
bent over dumbell rows. 3x4-6 (Heavy)
Incline dumbell curls 1xFailure
Back Workout 1.2
T-bar Rows 3x6-8 reps
Pull ups 3x4-6
Single arm cable lat pull downs, 3x8-10 reps
seated rows 3x6-8
Spider curls 1xfailure.