triceps, legs and shoulders
Chest and biceps
Bench press - 4 sets of 10 reps
Incline Press - 4 sets of 12 reps
Dumbbell Raise – 3 sets of 15 reps
Biceps curls - 4 sets of 12 reps
Hammers - 4 sets of 12 reps

Back and triceps
Barbell Row – 4 sets of 12 reps
Wide grip pull-ups - 3 max sets
Shrugs – 3 sets of 20 reps
Close Grip Press – 4 sets of 12 reps
Standing French Press - 3 sets of 15 reps

Legs and shoulders
Barbell Squats – 4 sets of 12 reps
Leg Press - 3 sets of 15 reps
Calf raises - 3 sets of 20 reps
Seated Press - 3 sets of 12 reps
Barbell row to the chin - 3 sets of 15 reps

First alternative - chest and triceps, back and biceps, legs and shoulders
chest and triceps
Bench press - 4 sets of 10 reps
Incline Press - 4 sets of 12 reps
Reverse push-ups - 3 sets of 20 reps
French Bench Press - 4 sets of 12 reps

Back and biceps
Barbell Row – 4 sets of 12 reps
Wide grip pull-ups - 3 max sets
Shrugs – 3 sets of 20 reps
Hammers - 5 sets of 12 reps

Leg and shoulder workout stays the same

ATторой альтернативный вариант – ноги и грудь, спина и плечи, руки
Legs and chest
Barbell Squats – 4 sets of 15 reps
Bench press - 4 sets of 8 reps
Incline Press - 4 sets of 12 reps
Pullover - 4 sets of 15 reps

Back and shoulders
Barbell Row – 4 sets of 12 reps
Wide grip pull-ups - 3 max sets
Barbell row to the chin - 4 sets of 15 reps
Shrugs – 3 sets of 20 reps

Arms
Close Grip Curl and Press – 4 supersets of 12 reps per exercise
Dips and Barbell Curls – 3 supersets of 12 reps
French bench press and hammers - 3 supersets of 15 reps per exercise