3 6 9 12 15 18
3 chest 3 back 4 legs
3 bycep
3 tricep
3 caluves
4 shoulders
push pull leg split Push chest - Dumbell press, seated chest fly machine, Cable Bear hugs
tricep - Cable tricep exstensions, seated chest press machine, Overhead Cable exstension
front shoulder - Dumbell Chest press at 60%, lateral raises in front, holding bar side raises pull
back - Seated d handle lat pull, JPG lat pull from above, Seated lat pull from above, Laying on frontdumbell raise to sides/backwards seated chest flys
bycep - Preacher curls, spiders curls, standing easy bar curls
rear shoulder Cable cross, Face pull, Front seated Bumbell rows leg legs - Squats, reverse leg exstensions, leg exstensions leg press,
calves - Standing calve raises on smith.