Okay I'v put togather this 3 day split please comment on it and let me no what u think pleasee.
Tuesday-Chest, Tricepts, Sholders
Machine Incline Presses 3x10
Machine Flat Bench Presses 3x10
Dumbell Presses 3x10
Standing Lateral Raises 3x10
Lying Triceps Extensions 3x10
Tricept Dips 3x10
Friday- Back, biceps, forearms
Wide grip Machine Pulldowns 3x10
One Arm Dumbell Rows 3x10
Seated Dumbell Curls 3x10
Reverse Barbell Curls 3x10
Sunday - legs, calves
Leg Extensions 3x10
machine leg curls 3x10
seated calf raises 3x10
Thank You. =]
Tuesday-Chest, Tricepts, Sholders
Machine Incline Presses 3x10
Machine Flat Bench Presses 3x10
Dumbell Presses 3x10
Standing Lateral Raises 3x10
Lying Triceps Extensions 3x10
Tricept Dips 3x10
Friday- Back, biceps, forearms
Wide grip Machine Pulldowns 3x10
One Arm Dumbell Rows 3x10
Seated Dumbell Curls 3x10
Reverse Barbell Curls 3x10
Sunday - legs, calves
Leg Extensions 3x10
machine leg curls 3x10
seated calf raises 3x10
Thank You. =]