[mattakaspeeedy]

DAY 1 PUSH
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Flat bench press
Incline bench press
Militray press
Flat dumbell flys
Dumbbell side lateral raise
Dips
Rope pulldown

DAY 2 PULL
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Deadlifts
Wide grip lat pulldowns
Standing dumbell curls
Shoulder shrugs
Hummer pulldowns
T-bar seated rows
Pull ups

DAY 3 LEGS
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Squats
Striaght leg deadlifts
Leg Press
Leg extentions
Calf raises