Tuesday

Back and triceps:

- Lat(eral) pull down 3/25

- Behind neck lat pull down 3/25

- Seated Row/Double D handle pull ups 3/25

- Triceps rope (functional trainer) 3/20

- Triceps pushdowns 3/20

- Cable overhead triceps extension 3/20

- Rear delt

Wednesday

Legs and shoulders:

- Leg extension 3/20

- Seated leg curl 3/20

- Leg press 3/20

- Prone leg curl:

- Calf press

or- Barbell squats

- Lat pull 3/20

- Converging shoulder press 3/20

- Low - pulley raise

Thursday

Chest and biceps:

- Chest press 3/25;

- Pec fly 3/25

-Functional trainer

- Handles chest press 3/25

-Decline press 3/25

- Pec fly

- Dumbell biceps 3/25

- Barbell biceps 3/25

- Barbell/dumbell forearm