David Yoon

Day 1 - Chest, Shoulders, and Triceps

1. Bench Press: 4 sets of 8-12 reps
2. Overhead Dumbbell Press: 3 sets of 8-12 reps
3. Dumbbell Flyes or Incline Dumbbell Press: 3 sets of 8-12 reps
4. Lateral Raises: 3 sets of 12 reps
5. Tricep Dips or Skull Crushers: 3 sets of 12 reps
6. Tricep Pushdowns: 3 sets of 12 reps

Day 2 - Back and Biceps

1. Pull-Ups or Lat Pulldowns: 4 sets of 8-12 reps
2. Bent-Over Rows: 4 sets of 8-12 reps
3. Single-Arm Dumbbell Rows: 3 sets of 8-12 reps
4. Face Pulls: 3 sets of 12 reps
5. Bicep Curls: 3 sets of 12 reps
6. Hammer Curls: 3 sets of 12 reps

Day 3 - Lower Body and Core

1. Squats: 4 sets of 8-12 reps
2. Deadlifts: 4 sets of 8-12 reps
3. Lunges: 3 sets of 12 reps per leg
4. Leg Press: 3 sets of 8-12 reps
5. Leg Curls: 3 sets of 12 reps
6. Calf Raises: 3 sets of 15 reps