BODY PART ISOLATED WORK OUTS REPS[SETS]

CHEST (First Day)  Machine Press

 Inclined Db Press (Upper
Chest)
 Peck Fly Machine
 Trad Bench Press (Middle
Chest)
12-15 [3]
 Dips (Lower Chest)
 High to low Cable Crossovers
(Middle and lower chest)
BICEPS (First Day)  Inclined Db Curls
 Preachers Curls
 Ez Curls 12-15 [3]
 Db Hammer Curls
TRICEPS (First Day)  Straight Bar Pushdown
 Rope Extension
 Overhead Extension 12-15 [3]
 Weighted Dips on the Bench
 Triceps Dips
BACK (Second Day)  Pull Ups
 Machine Rows
 Rack Pulls 12-15 [3]
 Cable Rows
 Lat Pulldowns
 V-Bar Pulldowns
SHOULDER (Second Day)  Shoulder Press
 Front Raises 12-15 [3]
 Lateral Raises
 Rear Delt Fly Machine
CORE (First or Second Day)  Decline Crunch
 Knee Raises 12-15[3]
 Russian Twist
 Hanging Leg Raises

Third Day
LEGS  Legs Extensions
 Back Squats
 BS Squats 12-15 [3]
 Hip Thrust
 Hack Squat
CALVES  Calf Raises
 Hack Squat Calf Raises 12-15 [3]
 Seated Calf Raises