Day ONE: Chest, Tris, and Shoulders Chest

Bench: 3 sets of 5: appx 75% of max Incline: 2 sets of 8

Tris
Cable Pulldowns: 2 sets of 12 Tricept Pushdowns: 1 set to failure

Shoulders
Dumbell Lats: 2 sets of 10 Shrugs: 3 sets of 7

Day 2- Back and Biceps

Back
Cable Pulldowns to Pecs: 2 sets of 10 (hold at chest for 5 sec.) RIS LONG BAR EMBA MACHINE.SEATED Bent over rows: 2 sets of 10 bend knees ,chest parallel to floor. Pul towards waist.not chest

Biceps
Slow, Full, Heavy, Curls: 2 sets of 15 No, I'm not crazy, it's very easy to overtrain biceps

Day 3- Legs
Squats: 3 sets of 5 Leg Extensions: 2 sets of 12 (hold at top for 5 seconds) Hamstring Curls: 2 sets of 12