Push/Pull/Legs Workout
Push Workout
Flat Dumbbell Bench Press
Incline Dumbbell Bench Press
Flat Flys
Incline Flys
Lateral Raise
Bent Over Fly
Lying Dumbbell Triceps Extension
Standing Overhead Dumbbell Triceps Extension
Pull Workout
Deadlift
Pullup
Bent Over One Arm Dumbbell Row
Chinup
Barbell Curl
Dumbbell Curl
Hanging Leg Raise
Legs Workout
High Bar Squat
Front Squat
Hack Squat
Bulgarian Split Squat
Romanian Deadlift
Stiff-Legged Deadlift
Standing Calf Raises
Seated Calf Raises
Sets and Repetations
3x8-12 for each exercise
Rest Between Sets
1minute
Day 1:Push Workout
Day 2:Pull Workout
Day 3:Leg Workout
Day 4:Push Workout
Day 5:Pull Workout
Day 6:Pull Workout
Day 7:Rest
Repeat