My workout routine

I have a 3 way split:

• Day 1: Legs and lower back
• Day 2: Arms
• Day 3: Chest and upper back
• Day 4: Repeat day 1
• Day 5: Repeat day 2
• Day 6: Repeat day 3

A few sets for abs and calves are slotted in, at the end of every other workout.

Day 1 - Legs

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Dumbbell Bulgarian Split Squat - weight/reps per single leg, complete both legs per single set - 2 min rest per leg

Weight Kg	Reps
Bodyweight	16 each leg
68 (2 x 34)	16
68	12
68	11
68	10

Leg Curl - 2 min set rest

Weight Kg	Reps
50	12
50	9
50	8
50	7

Seated Cable Deadlifts - 2 min set rest

Weight Kg	Reps
70	16
110	20
110	14
110	12
110	12

Calf Press on Leg Press - 2 min set rest

Weight Kg	Reps
100	15
100	12
100	10
100	10

Hanging Straight Leg Raise (optional) - 1.5 min set rest

Weight Kg	Reps
0	13
0	9

Day 2 - Arms

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Dumbbell Shoulder Press - 2 min set rest

Weight Kg	Reps
15	12
45 (2 x 22.5)	13
45	10
45	9
45	8
45	8

Hammer Grip Pullup - 2 min set rest

Weight Kg	Reps
72 bodyweight	16
72 bodyweight	12
72 bodyweight	10
72 bodyweight	9

Dumbbell Bicep Curl - 2 min set rest

Weight Kg	Reps
32 (2 x 16)	7

Dumbbell Tricep Extension Supine - 2 min set rest

Weight Kg	Reps
32 (2 x 16)	12
32	8
32	7
32	7
32	6

Hanging Straight Leg Raise (optional) - 1.5 min set rest

Weight Kg	Reps
0	13
0	9

Standing Calf Raise (optional) - 1.5 min set rest

Weight Kg	Reps
72 bodyweight	55
72 bodyweight	35

Day 3 - Chest & Back

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Barbell Incline Bench Press - 2 min set rest

Weight Kg	Reps
35	12
75	13
75	11
75	9
75	8
75	8

Single Arm Dumbbell Bent-Over Row - weight/reps per arm, both arms per set - 2 min set rest

Weight Kg	Reps
35 (1 x 35)	16 each arm
35	12
35	12
35	11
35	11

Dumbbell Bent-Over Reverse Fly - 2 min set rest

Weight Kg	Reps
20 (2 x 10)	12
20	9
20	8

Hanging Straight Leg Raise (optional) - 1.5 min set rest

Weight Kg	Reps
0	13
0	9

Standing Calf Raise (optional) - 1.5 min set rest

Weight Kg	Reps
72 bodyweight	55
72 bodyweight	35

Also My supplement stack.