u/Evening_Cook_4683

Push

Biceps - 2

Preacher curls 3x10-15, 45kg

incline bicep curls/Bayesian curls 3x15 7.5kg

Barbell biceps curl 3x12-15 7.5kg each

Chest - 3

Chest cable fly machine 3x12 25kg

Chest press machine 3x12 45kg

Flat bench press 3x12 20kg each

Shoulders - 1

lateral raise - 3x12 7.5kg or 70lbs

Rear flys - 3x12 50lbs or 35kg

Abs - 3

Leg raises - 5xfailure

Cable crunches - 5xfailure

Russian twists - 5xfailure 5kg ball

Side bends - 5x12 6kg

Forearm - 2

Curls - 3xfailure 5plates

Revers curl - 3xfailure 2 plates

Legs

Quads - 3

Machine press - 3x15 sets 160kg

Leg extension - 3x15 sets 75kg

Bulgarin split quads - 3x15 12.5kg

Sumo squats - 3x15 - 15kg

Calves - 1

Calves raises - 5x15 60kg

Shoulders

Shoulder press - 3x12 15kg

Upright rows - 3x12

Abs - 3

Leg raises - 5xfailure - body weight

Cable crunches - 5xfailure - 55kg

Russian twists - 5xfailure 5kg ball

Forearms

Reverse or extension Curls - 3x12

Pull

Triceps - 2

Cable overhead triceps extensions 3x12 35kg

triceps pushdown 3x12 45kg,

Triceps kickback 3x12 15kg

Back - 3

Chinups or lat pulldown 3x8-12 55kg

horizontal row pull aeated 3-8x12, 50kg or 40kg

tbar or bent over barbell row 3x12, 100lbs

Shoulder (rear delt)- 1

Rear fly 3x12 35kg

Front raise - 3x12 12.5kg

Traps - 1

Cable shrugs 3x12 65kg

Forearm

Curls - 3xfailure 50kg

Lower

Hamstring - 4

Leg curls - 3x15 sets 60kg

RDL barbell 3x12 15kg each

Hip thrust barbell - 3x12 15kg each

Leg press (glutes)- 3x12 160kg

Calves - 1

Calves raises - 5x15 50kg

Abs - 3

Leg raises - 5xfailure

Cable crunches - 5xfailure 60kg

Russian twists - 5xfailure 5kg ball

Toe raises - 5xfailure

Forearm

Curls - 3xfailure 40kg

Traps

Shrugs 3xfailure 60kg

Shoulder

Military press 3x12 -

Upper

Chest - 3

dumbell press 3x12 (flat/incline or single) 15kg

Dips or pec deck machine 3x12 40kg

Cable fly (low to high) 3x12 - 15kg

Back - 3

Pull-ups or close grip narrow lat pull down 3x8-12 50kg

Dumbell bent over row 3x12 (bench) 20kg

Lat pullover - 3x12 35kg

Shoulder - 2

Front raises - 3x12 12.5kg

Shoulder press - 3x12 15kg

Biceps - 2

hammer curls 3x10-12 12.5kg

Preacher curls 3x12 40kg

Triceps - 2

skull crushers 3x10 5kg each

Single arm triceps extension 3x12 20kg

Plus I have nearly 130 to 140gm protein per day. Diet includes eggs, chicken, protein smoothie, etc

Need to know if I should do 3 sets or 2 sets or what ur take is