Workout - Full-Body x3

This is just the way I workout, combining mostly compound movements and free weights, it's advised that you do some variations of the lifts. I didn't specify the reps, but ideally between 5-8 reps.

Day 1

Squat - 4 sets

Benchpress - 4 sets

Rows - 4 sets

Overhead Press - 4 sets

Leg Curl - 2 sets

Flies - 2 sets

Pullover - 2 sets

Face Pull - 2 sets

Tricep Extension - 5 sets

Bicep Curl - 5 sets

Day 2

Deadlift - 4 sets

Benchpress - 4 sets

Weighted Pullup - 4 sets

Overhead Press - 4 sets

Leg Extension - 2 sets

Flies - 2 sets

Pullover - 2 sets

Lateral Raises - 2 sets

Skull Crushers - 5 sets

Bicep Curl - 5 sets

Day 3

Squat - 4 sets

Benchpress - 4 sets

Rows - 4 sets

Overhead Press - 4 sets

Leg Curl - 2 sets

Flies - 2 sets

Pullover - 2 sets

Face Pull - 2 sets

Tricep Extension - 5 sets

Bicep Curl - 5 sets