3 day Strength plus muscle

3 Day Split

for

Strength and Muscle mass

Monday: Chest and Biceps

Flat bench press      3 sets of 5 reps

Barbell curl     3 sets of 5 reps

Incline bench     3 sets of 10 reps

Preacher curl     3 sets of 10 reps

Dips     3 sets of 10 reps

Tri set of wide curl, close grip curl, hammer curl     3 sets of 10 reps

Wednesday: Back and Triceps  

Weighted chin ups     3 sets of 5 reps

Close grip bench press     3 sets of 5 reps

Behind the neck lat pull down     3 sets of 10 reps

Skull crusher     3 sets of 10 reps

T-bar row     3 sets of 10 reps

Tri set of

 triceps pull down, Over head cable extension, seated dips     3 sets of 10 reps

Friday: Legs and Shoulders

Leg press/squats     3 sets of 5 reps

Military press     3 sets of 5 reps

Leg extension/hamstring curl     3 sets of 10 reps

Face pull or rear delt flyes     3 sets of 10 reps

Tri set of lateral raises, front raises, arnold press   3 sets of 10 reps