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Push 3 sets of each:
Incline db press
Dips
Pec fly
Cable fly 
Tricep pushdown 

Pull 3 sets of each:
Pull ups
Lat pull down 
Seated row
Cross cables
Preachers or incline bicep curl
Hammer curls
Cable curl

Legs and shoulders 3 sets of each:
Shoulder press
Cable lateral raises
Leg press
Leg extensions
Rdls 
Calves

Abs: 2-3 times a week 
every workout at the end for 10 mins 2 sets 
Leg raises
Decline sit ups 
Russian twists 

Cardio: 3 times a week 
Treadmill, max incline 15% 3.5mph 

Workout plan 

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@jdgains365

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@jdgains365

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