The workout
Day 1
Dumbbell shoulder press 4 x 8 reps in a superset with
Pull Ups 4 x 8-10 reps
Barbell bench press 4 x 8 reps in a superset with
Bent over barbell rows 4 x 8 reps
Day 2
Squats 4 x 10 reps in a superset with
Leg curls 4 x 10 reps
Lunges 4 x 10 reps (each leg) in a superset with
Standing calf raises 4 x 10 reps
Day 3
Standing barbell shoulder press 3 x 12 reps in a superset with
Pull downs 3 x 12 reps
Incline Dumbbell Bench 3 x 12 reps
Cable row 3 x 12 reps
No deadlifts? when do cardio work?
Yes, it’s a routine without deadlifts. And you can do cardio on non-training days or right after the workout.