Quads | Hamstrings | Glutes | Calves | 60min
Banded side steps 2x10 each way Calf raises (smith) 4x12-15 1:2:2:1 Cable goblet squat 4X12-7 1:1:2:1 Rear foot elevated split squat /...
Arms
Straight bar cable curl / Overhead tricep rope extension 3x10-12 1:0:2:0 **Use this as a warm up Straight bar cable curl / Overhead...
Back | Calves
Standing calf raises (smith) / Seated unilateral leg extension calf raise 3x12-7 Iso-Start 1:1:2:1 / ISO-Start 1:1:2:1 *ISO-Start means...
Shoulders | Traps | 52min
Banded shoulder warmup 2x 1min Plate front raise (traps emphasis) / Reverse cable shrug 4x12-7 1:1:2:0 Y Press 3x12-7 1:1:2:0 Incline...
Shoulder Workout - 45 min
Dumbbell cuban press 2x15-20 Standing cable overhead press 4x12-7 1:0:3:0 Seated low cable face pull / Seated low cable front raise...