Boulder Shoulder

Day 1: Push (Chest, Front, and Middle Delt)

1. Incline Barbell Bench Press: (4 x 6-8 reps)
2. Overhead Barbell Shoulder Press: (4 x 6-8 reps)
3. Incline Dumbbell Bench Press: (4x 6-8 reps)
4. Tricep Pushdown (4 x 12-15 reps)
5. Lateral Raise: (4 x 25 reps)

Day 2: Pull (Back and Rear Delt)

1. Heavy Barbell Bent Over Row: (4 x 6-8 reps)
2. Face Pulls: (4 x 12-15 reps)
3. Single Arm Dumbbell Bicep Curls (4 x 8-10 each arm)
4. Pull-ups or Pulldown Variation: (4x 10-15 reps)
5. Bent Over Rear Delt Fly (Machine or Dumbbell): (4 x 25 reps)

Day 3: Legs

1. This day will be made up of exercises of your choosing!

Feel free to repeat this plan twice a week.

Notes:

1. Rest between sets: 1-2 minutes.
2. Progression: Increase weights gradually as you become stronger. Aim for a slight increase every 1-2 weeks.
3. Form: Maintain proper form to avoid injuries. If you're unsure, consider working with a personal trainer.
4. Nutrition: Consume a balanced diet with adequate protein to support muscle growth and recovery.
5. Recovery: Ensure sufficient sleep and consider incorporating foam rolling or other recovery techniques.

Remember, consistency is key. Adjust the plan based on your progress and listen to your body. If you're new to lifting, consider starting with lighter weights to focus on proper form and gradually increase the intensity over time. Always consult a fitness professional or healthcare provider before beginning a new exercise program.