Day 1
Chest and back
Chest
Bench press Incline press Pull-overs
Perform four sets of 8-12 reps each.
Back
Chin-ups done to fatigue, seated cable rows
Day 2
Shoulders, upper arms and forearms
Shoulders
Barbell clean and press, four sets of 8-12 reps Shrugs, four sets of 8-12 reps ,upright rows, 4 sets of 12
Upper arms
Standing barbell curls, four sets of 8-12 reps Seated dumbbell curls, four sets of 8-12 reps Close-grip press, four sets of 8-12 reps Standing triceps extensions with dumbbell, four sets of 8-12 reps
Forearms
Wrist curls, four sets of 8-12 reps
Day 3
Legs
Body Squats 4 sets of 25
Donkey Raises 4 sets of 12
then repeat!
My break days are thursday and friday.
I would also like to point out this is in a home gym with NO squat rack, I’m working with what I got.