Push A (chest + delt focus)
Incline DB press – 2 sets
Hammer bench press machine – 2 sets
Hammer shoulder press machine – 2 sets
Pec deck machine – 1 R/P set
Lying cable side laterals – 3 sets
Tricep overhead DB press – 2 sets
Push B (chest + tricep focus)
Flat BB bench press – 2 sets
Hammer incline press machine – 2 sets
Close grip bench press – 2 sets
Decline DB flyes – 2 sets
Tricep bar pushdown – 1 R/P set
Machine side lateral raise – 3 sets
Pull A (width focus)
Reverse grip pulldown – 2 sets
Seated cable row – 2 sets
Hammer reverse grip pulldown machine – 2 sets
Deadlift from floor – 2 sets
Rear delt flyes – 3 sets
Bicep cable curls – 1 R/P set
Pull B (thickness)
Rack pull – 2 sets
Neutral grip pulldown – 2 sets
Hammer iso low row – 2 sets
1-arm DB row – 2 sets
Reverse pec deck flyes – 3 sets
Bicep EZ bar curls – 1 R/P set
Legs A
Seated leg curl – 2 sets
Barbell squat – 2 sets
Hammer V-squat machine – 2 sets
Romanian deadlift – 2 sets
Leg extensions – 1 R/P set
Seated calf raise – 2 sets
Legs B
Lying leg curl – 2 sets
Smith squat – 2 sets
Hammer iso leg press – 2 sets
Reverse V-squat machine – 2 sets
Adductor machine – 1 R/P set
Standing calf raise – 2 sets