Chest | Core
Cuban press 2x10 *Treat this as a warm up Smith incline bench press / Hanging leg raises 4x12-7 1:1:2:1 / 4x10 1:1:2:1 Incline dumbbell...
Back | Biceps | Calves
Pull-ups / Smith calf raises 3x10 1:0:2:0 / 4x12-7 1:2:2:5 Smith bent over row / Lat pulldowns 3x12-7 1:1:2:1 / 3x10-12 1:1:2:1 Inverted...
Shoulders | Traps | Calves
Arnold press / Trap front raise / Single leg calf raise 4x12-7 1:1:2:1 / 4X10-12 1:1:2:0 / 4x10-12 1:3:2:5 Banded lateral raise /...
Back | Calves - 40 minutes
Pull ups 3x10 Dumbbell bent over row / Lat pulldown 3x12-7 1:1:3:1 / 3x10-12 1:1:2:0 Bent over cable lat pull 3x10-12 1:1:2:1 Smith calf...