I can only train 3 times a week this is my current set up
Monday pull
Barbell bent row
1×8-12 1×15-20
Incline bench dumbell row (upper back)
1×5-8 1×10-15
Close grip pulldown
1×5-8 1×10-15
Deadlift
1×5-8 1×10-15
Reverse peck deck
1×8-12 1×15-20
Ez bar curl
1×5-8 1×8-12 1×15-20
Weds push
Flat barbell bench
1×5-8 1×10-15
Low incline smith
1×5-8 1×10-15
Seated Db press shoulders
1×5-8 1×10-15
Flat Db fly
1×8-12 1×15-20
Machine side raise
1×8-12 1×15-20
Skull crushers dumbell
1×8-12 1×15-20
Friday legs
Seated ham curl
1×8-12 1×15-20
Leg extension
1×8-12 1×15-20
Lying ham
1×8-12 1×15-20
Squat
1×5-8 1×10-15
Cybex squat press
1×8-12 1×15-20
Calf machine
1×8-12 1×15-20
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