Exercise                Sets Reps Bench Press              3  x 8-12 Incline Bench Press      2  x 8-12 Pull-ups/lat pull-down   3  x 8-12 Seated shoulder press    3  x 8-12 Delt raises              2  x 8-12 Bicep curls              3  x 8-12 Tricep curls             2  x 8-12 Squats                   3  x 8-12 Clave raises             3  x 12-15 Abs                      (your choice)

3 Day Program For The Beginner or Non-Competitor

Day 1 - workout Day 2 - off Day 3 - workout Day 4 - off Day 5 - workout Day 6 - off Day 7 - off