Workout review

Day 1

1. Incline smith machine barbell Press – 4×8–10
2. Flat smith machine barbell press – 3×8–10
3. Dumbbell Squeeze Press – 3×10
4. single arm cable flys – 3×10
5. face away Bayesian cable curl – 3×8–10
6. preacher curl machine – 3×10
7. Hammer Curl – 2×12–15 8.Cable Crunch – 3×15

Day 2

1. Smith Machine Squat (standardx2,sumox2) – 4×10
2. Romanian Deadlift (Smith) – 3×10
3. Leg Press– 3×10
4. Leg Curl (machine) – 3×10
5. Calf Press (machine) – 3×10
6. Hip Abduction / Adduction Superset – 2×10 each
7. Cable Crunch – 3×15–20
8. Decline Sit-ups – 2×max

Day 3

1. Lat Pulldown (wide grip) – 3×10
2. Bent-Over Barbell Row – 3×10
3. Dumbbell Row (single-arm) – 3×10
4. Face Pull – 3×12–15
5. Overhead Dumbbell Triceps Extension – 3×10
6. bench dips – 3×12
7. Machine Shoulder Press – 3×8–10
8. Lateral Raise (dumbbell) – 3×10
9. Dumbbell Shrug 3x10 10.Upright Row – 3×10
10. archer pulls 3x10 12.Cable Crunch – 3×15