Push/Pull/Legs

Week 1 Day 1: Push

Bench Press 4 sets x 5-8 reps [2 mins]
Incline Dumbbell Press 3 sets x 8-12 reps [2 mins]
Dumbbell Flyes 2 sets x 12-15 reps [90 seconds]
Lateral Raise 4 sets x 10-15 reps [90 seconds]
Triceps Pressdown 3 sets x 10-15 reps [90 seconds]
Overhead Triceps Extension 2 sets x 10-15 [90 seconds]

Week 1 Day 2: Pull

Lat Pulldown 4 sets x 8-12 reps [2 mins]
Single-Arm Dumbbell Row 3 sets of 5-8 reps [2 mins]
Chinup 2 sets x 12-15 reps [90 seconds]
Face Pulls 4 sets x 15-20 reps [90 seconds]
Standing Dumbbell Curl 3 sets x 8-12 reps [90 seconds]
Hammer Curl 2 sets x 12-15 reps [90 seconds]

Week 1 Day 3: Legs

Squat 4 sets x 5-8 reps [3-5 mins]
Leg Press 3 sets x 8-12 reps [2-3 mins]
Leg Extension 2 sets x 12-15 reps [90 seconds]
Lying OR Seated Leg Curl 4 sets x 8-12 reps [2 mins]
Standing Calf Raise 4 sets x 5-8 reps [2 mins]

Week 1 Day 4: Push

Overhead Press 4 sets x 5-8 reps [2 mins]
Lateral Raise 3 sets x 15-20 reps [90 seconds]
Flat Dumbbell Press 4 sets x 8-12 reps [2 mins]
Dips 3 sets x 15-20 reps [90 seconds]
Lying EZ Bar Triceps Extension 3 sets x 12-15 reps [90 seconds]
Tricep Pushdown 2 sets x 15-20 reps [90 seconds]

Week 2 Day 1: Pull

Lat Pulldown 4 sets x 8-12 reps [2 mins]
Seated Cable Row 3 sets x 8-12 reps [2 mins]
Rear Pec Dec 2 sets x 10-15 reps [90 seconds]
Dumbbell Shrugs 3 sets x 15-20 reps [90 seconds]
Incline Dumbbell Curl 3 sets x 8-12 reps [90 seconds]
Spider Curl 2 sets x 12-15 reps [90 seconds]

Week 2 Day 2: Legs

Sumo Deadlift 4 sets x 5-8 reps [2-3 mins]
Leg Extension 3 sets 8-12 reps [2-3 mins]
Leg Press 3 sets x 8-12 reps [2-3 mins]
Leg Curl 3 sets x 8-12 reps [2-3 mins]
Standing Calf Raise 4 sets x 15-20 reps [90 seconds]

Week 2 Day 3: Push

Bench Press 4 sets x 5-8 reps [2 mins]
Incline Dumbbell Press 3 sets x 8-12 reps [2 mins]
Dumbbell Flyes 2 sets x 12-15 reps [90 seconds]
Lateral Raise 4 sets x 10-15 reps [90 seconds]
Triceps Pressdown 3 sets x 10-15 reps [90 seconds]
Overhead Triceps Extension 2 sets x 10-15 [90 seconds]

Week 2 Day 4: Pull

Lat Pulldown 4 sets x 8-12 reps [2 mins]
Single-Arm Dumbbell Row 3 sets of 5-8 reps [2 mins]
Chinup 2 sets x 12-15 reps [90 seconds]
Face Pulls 4 sets x 15-20 reps [90 seconds]
Standing Dumbbell Curl 3 sets x 8-12 reps [90 seconds]
Hammer Curl 2 sets x 12-15 reps [90 seconds]

Week 3 Day 1: Legs

Squat 4 sets x 5-8 reps [3-5 mins]
Leg Press 3 sets x 8-12 reps [2-3 mins]
Leg Extension 2 sets x 12-15 reps [90 seconds]
Lying OR Seated Leg Curl 4 sets x 8-12 reps [2 mins]
Standing Calf Raise 4 sets x 5-8 reps [2 mins]

Week 3 Day 2: Push

Overhead Press 4 sets x 5-8 reps [2 mins]
Lateral Raise 3 sets x 15-20 reps [90 seconds]
Flat Dumbbell Press 4 sets x 8-12 reps [2 mins]
Dips 3 sets x 15-20 reps [90 seconds]
Lying EZ Bar Triceps Extension 3 sets x 12-15 reps [90 seconds]
Tricep Pushdown 2 sets x 15-20 reps [90 seconds]

Week 3 Day 3: Pull

Lat Pulldown 4 sets x 8-12 reps [2 mins]
Seated Cable Row 3 sets x 8-12 reps [2 mins]
Rear Pec Dec 2 sets x 10-15 reps [90 seconds]
Dumbbell Shrugs 3 sets x 15-20 reps [90 seconds]
Incline Dumbbell Curl 3 sets x 8-12 reps [90 seconds]
Spider Curl 2 sets x 12-15 reps [90 seconds]

Week 3 Day 4: Legs

Sumo Deadlift 4 sets x 5-8 reps [2-3 mins]
Leg Extension 3 sets 8-12 reps [2-3 mins]
Leg Press 3 sets x 8-12 reps [2-3 mins]
Leg Curl 3 sets x 8-12 reps [2-3 mins]
Standing Calf Raise 4 sets x 15-20 reps [90 seconds]