3 Day Split Heavy Day (Chest, Back, Biceps supersets) 6x DB bench press 6x Lat pulldowns 6x Hammer raise 6x DB incline

press 6x Machine rows 6x Seated curls (Shoulder, Triceps, Legs supersets) 6x DB shoulder press 6x Tricep bar pulldowns 6x Lunges (weighted) 6x DB should press - angled 6x Off the bench dips 6x Split Jumps (weighted) Outdoors Pullups (or chinups) Squats Dips Abs (or hanging leg raises) Pushups Calf raises Bicep superset 12x max Shoulder superset 12x 8x max Triceps superset 12x max Legs superset 12x 8x max 2 Ab exercises + either a 1 mile run or 10 story stairs run 2 Ab exercises + either a 1 mile run or 10 story stairs run Back superset 12x max Light day Chest superset 12x DB bench press 8x DB bench press max lightweight chest exercise

HEAVY Supersets (15 total sets) 6x DB bench press 6x Lat pulldowns Chest Back Biceps 6x Hammer raise 6x DB incline press 6x Machine rows 6x Seated curls 6x DB shoulder press 6x Tricep bar pulldowns Shoulder Triceps Legs 6x Lunges (weighted) 6x DB should press - angled 6x Off the bench dips 6x Split Jumps (weighted) 1 mile run time Cardio (pick 1) 2 Ab exercises Exhaustive (eg. Drop kicks or split Bodyweight jumps) exercise 10 story stairs run time

Light Supersets (17 total sets) Chest 12x DB bench press 8x DB bench press max lightweight Back 12x Max Biceps 12x Max Shoulder 12x 8x Max Triceps 12x Max Legs 12x 8x Max Cardio (pick 1) 1 mile run time 10 story stairs run time 2 Ab exercises