Day 1

• Weighted Pull-Ups — 3×4–6
• Weighted Dips — 3×4–6
• Smith Machine Squat — 3×5–8
• Chest Supported Row — 3×6–8
• Incline Press (machine) — 3×6–8
• Cable Lateral Raise — 3×10–15

Day 2

• Weighted Pull-Ups — 3×6–8
• Weighted Dips — 3×6–8
• Incline Press — 3×8–12
• Seated Cable Flye — 2–3×10–15
• Seated Hamstring Curl — 3×10–15
• Reverse Pec Deck — 2–3×12–15
• Cable Lateral Raise — 3×12–15

Day 3

• Weighted Pull-Ups — 3×8–10
• Weighted Dips — 3×8–10
• Smith Machine Squat — 3×8–10
• Chest Supported Row — 2×10–12
• Reverse Pec Deck — 3×12–15
• Cable Lateral Raise — 3×12–15