Three Full Body

FULL BODY 1

5 SETS 12

Leg press

5 SETS 12

Chest press

4 SETS 15

Ham Curl

SUPERSET WITH

Leg extension

3 SETS 20

Arnold Press

SUPERSET WITH

Lat Pull down

2 SETS 25 ES

Cable lat raise

FULL BODY 2

5 SETS 12

Smith Squats

5 SETS 12

Assisted pull ups

4 SETS 15

RDL

SUPERSET WITH

Deadlift Trap bar

3 SETS 20

Prone Cable Fly

SUPERSET WITH

Wide leg squat up row

100 reps of each

Hip Thrusts

Walking lunges or font lunges

FULL BODY 3

5 SETS 12

Front BB lunges EL

5 SETS 12

Shoulder press

4 SETS 15

Low cable good morning

SUPERSET WITH

Leg Press

3 SETS 20

Lat raises seated

SUPERSET WITH

Straight arm pushdown

3 SETS 20

Thrusters