Push Day (5 sets)

Flat Bench Press or Incline Dumbbell Press

Incline Bench Press or Flat Dumbbell

Smith Machine Incline press or Flat Press

Flat or incline flyes

Military press or machine press or Dumbbell press

Seated side laterals

machine side laterals

v bar pushdowns or dip machine

Pull Day (5 sets)

Close grip lat pulldown or wide lateral pulldown

Barbell rows/ Two arm dumbbell row

Rack pulls

Close grip seated cable row/ wide grip seated row

dumbbell shrugs/ barbell shrugs

Any biceps exercise

Legs (5 sets)

Laying leg curl or seated leg curls

Legs extensions