Dead Lifts – 5 sets, 8 reps

Lateral Raise – 5 sets, 8 reps

Set Two

Incline Dumbbell Press – 5 sets, 8 reps

Bent over barbell rows – 5 sets, 8 reps

Overhead press – 5 sets, 12 reps

Set Three

Seated row – 5 sets, 8-12 reps

Machine fly – 5 sets, 8-12 reps

High Pull – 5 sets, 8-12 reps

Rear Delt fly – 5 sets, 8-12 reps

Tuesday, Thursday, and Saturday Routine

Set One

Leg Extensions – 4 sets, 15 reps

Squats – 4 sets, 12 reps

Leg Curls – 4 sets, 12 reps

Standing Calf Raise – 4 sets, 15 reps

Set Two

Leg Press – 4 sets, 12 reps

Stiff Leg Deadlift – 4 sets, 12 reps

Step up – 4 sets, 12 reps

Sealed Calf Raise – 4 sets, 12 reps