According to my research and understanding. I have preared this split workouts.
| Chest | Tricep | Shoulder |
|---|---|---|
 |
 |
 |
| Bench Press 3x12 Incline Bench Press 3x12 Dumbell Flyes 3x12 Dumbell bench Press 3x12 Dumbell Pullover 3x12 |
Skull Rod 3x12 Tricep Press 3x12 Pullover 3x12 Rope 3x12 |
Front Raise 3x12 Lateral Raise 3x12 Rear Delt Fly 3x12 Overhead Press 3x12 |
| Back | Bicep | Forearms |
|---|---|---|
 |
 |
 |
|
Lat Pull Down 3x12 One Arm Dumbell Row 3x12 T-bar Row 3x12 Machine Row3x12 Back Extension 3x12 |
Bicep Rod 3x12 Preacher Curl 3x12 Dumbell Curl 3x12 Cable Curl 3x12 |
Wrist Curl 3x12 Revere Curl 3x12 |
| Legs | Core |
|---|---|
 |
 |
|
Leg Press 3x12 Squat 3x12 Leg Curl 3x12 Seated leg Curl 3x12 Calf raises 3x12 |
Crunches max rep Plank max Cable Crunch Twists |