Push – Pull – Legs
4 sets 8 reps

Push day:
Explosive Push ups
Incline DB press
Cable flyes
Shoulder barbell press
Dumbell lateral raise Superset with Triceps Push down
Dips on a bench

Pull Day:
Lat pulldowns
Pendlay rows
Cable rows smal grip
Australian pullups
Dumbell curls
cable curls with straight bar

Leg Day
5 Explosive jumps
Barbell jump squats
Hamstring curls
Single-leg, leg extensions
Seated calf raise superset with crunches
sit ups with a medicine ball