Guide To Muscle Building

Day 1 – Back, Chest, and Abs

Do three sets of 12-15 reps each.
Bent over barbell row
Stiff legged barbell dead lift
Barbell bench press
Incline dumbbell press
Dumbbell flies
Crunches

Day 2 – Legs and Shoulders

Do three sets of 12-15 reps each.
Barbell squat
Seated calf raise
Front dumbbell raise
Side lateral raise
Upright barbell row
Lunges
Barbell squats

Day 3 – Biceps, Triceps, and Abs

Do three sets of 12-15 reps each
Barbell curl
Incline dumbbell curl
Lying triceps press
Barbell tricep extension
Front dumbbell raise
Dumbbell hammer curls
Crunches