Day 1

Incline bench

Decline bench

Dumbell flies

Barbell curls

Dumbell curls



Day 2

Squats

Leg press

Hamstring curl

Standing calf raises

Shoulder press

Lateral raise

or up right row (elbows up)



Day 3 - Back and Triceps


Pull ups 

Dumb bell rows

Cable rows

Dips

French Press