Workout Routine

Chest/Tri - Monday

• Dumbbell Flat Bench x3
• Flat Bench x4 
• Incline Bench x3
• Machine Flies x3
• Cable Flies x7
• Close Grip Smith Machine Bench Press x3
• Tricep Pushdowns x7
• Reverse Grip Tricep Pushdowns x3
• Cable Rope Overhead Tricep Extensions x3
• Skull Crushers x3

Back/Biceps - Wednesday

• Lat Pulldowns x3
• Behind Head Lat Pulldown x3
• Reverse Grip Pulldown (Bend Back abit) x3
• Rows x3
• Cable Low Row x3
• Barbell Curl x3
• Cable Rope Curls x4
• Preacher Curls x3
• Hyperextensions x3

Shoulders/Legs - Friday

• Shoulder Press x4
• Smith Machine Press x3
• One Arm Smith Machine Press x2
• Lateral Raise x3
• Front Plate Raises x3
• Squats x7
• Leg Press x3
• Clean and Jerks x 3
• Calf Extensions x3