Day1
Deadlift x1 set / RDL x 1-2 sets x 4-7 rest 5 mins
Chest press machine / DB press 1 x 4-7
Leg Extension / Reverse Nordic 2 x 6-8 rest 3 mins
Seated Row/ Chest supported Row 2 x 4-7 rest 3 mins
Lateral Raise 1 x 6-8 + drop set 1 -4 reps
Day2
Shoulder Press Machine / Smith machine press 2 x 6-8 rest 3 mins
Bulgarian Split Squat 1 x 6-8 rest 3 mins
Lat Pulldown 2 x 4-7 rest 3 mins
Chest Fly 1 x 8-10
Bicep Curl 1 x 6-8 + drop set 1-4 reps
Tricep Extension 1 x 6-8 tempo2,2,1,0
Rear Delt Fly 1 x 6-8
Day3
Squat 3 x 4-7 RIR2-3 rest 5 mins
Incline Press Machine/ Cable 1 x 4-7
Straight Arm Pull down 2 x 8-10
Cable Hamstring Curl 1 x 6-8
Lateral Raise 1 x 6-8 + drop set 1 -4 reps