gistfile1.txt

# PULL
1x5 Deadlifts
3x5 Rows 
3x8-12 Pulldowns OR Pullups
3x8-12 Chinups
4x8-12 Hammer curls
4x8-12 Dumbbell curls
3x8-12 Shrugs

# PUSH
3x5 Bench Press
3x8-12 Front Delt Raise
3x8-12 Diagonal Delt Raise
3x8-12 Side Delt Raise
3x8-12 Triceps Pushdowns
3x8-12 overhead triceps extensions

# LEGS
3x5 squat
3x8-12 leg press
3x8-12 leg extension
5x8-12 calf raises