Inspired by: https://www.hevyapp.com/3-day-split-workout-complete-guide/ -- (modified sets and rep ranges)
Compounds 3 sets 1-3 RIR
Isolation 2 sets 0-1 RIR
Full Body 1 (Mon)
Squat – 3 Sets (6-10 reps)
Bench Press – 3 Sets (8-12 reps)
Seated Cable Rows – 3 Sets (8-12 reps)
Lateral Raises – 3 Sets (8-12 reps)
Bicep Barbell Curls – 2 Sets (8-12 reps)
Triceps Pushdown – 2 Sets (8-12 reps)
Face Pulls - 2 Sets (8-12 reps)
Ab Machine - 2 sets (15-20 reps)
Full Body 2 (Wed)
Deadlift – 3 Sets (5-8 reps)
Close Grip Pulldown – 3 Sets (8-12 reps)
Seated Dumbbell Shoulder Press – 3 Sets (8-12 reps)
Dips - 3 Sets (8-12 reps)
Pec Deck – 2 Sets (8-12 reps)
Preacher Curls – 2 Sets (8-12 reps)
Calf Raises - 2 sets (8-12 reps)
Shrugs - 2 sets (8-12 reps)
Full Body 3 (Fri)
Incline Dumbbell Press – 3 Sets (8-12 reps)
Leg Press – 3 Sets (8-12 reps)
Chest Supported Rows – 3 Sets (8-12 reps)
Barbell Shoulder Press – 3 Sets (8-12 reps)
Dumbbell Hammer Curls – 2 Sets (8-12 reps)
Skullcrusher – 2 Sets (8-12 reps)
Leg Curls - 2 Sets (8-12 reps)
Ab Machine - 2 sets (15-20 reps)
