Day 1

10 Minute light cardio

Bench Press 3 sets 6-8 reps

Pull Up 3 sets 6-8 reps

Overhead Press 3 sets 6-8 reps

Barbell Row 3 sets 6-8 reps

Dumbbell Curl 3 sets 6-8 reps

Triceps Dips 3 sets 6-8 reps