Shoulders | Glutes | Hamstrings | Abs
Band up and overs / Kneeling cable crunch / Pull throughs 3x10 / 3x10-15 1:2:2:1 / 3x10-12 1:0:4:2 Smith Z press / Kneeling hip thrusts /...
Chest | Biceps | Quads | Calves
Smith incline bench / Leg extension single leg calf raise 4x12-7 1:1:3:1 / 4x12-15 1:2:2:3 Single arm cable fly / Cable goblet squat /...
Back | Triceps | Hamstrings | Abs
Pullups / Seated hamstring curl / Swiss ball crunch 3x10 1:0:2:0 / 3x10-12 1:1:2:1 / 3x10-15 1:1:2:0 Dumbbell bent over row / Overhead...
Shoulders | Biceps | Calves | Glutes
Banded up and overs / Smith calf raise 3x10 / 4x10-12 1:2:3:3 Smith behind neck press / Face pulls / Frog hip ups 4x12-7 1:0:2:0 /...
Legs | Obliques
Leg extensions / Leg curl 3x10-12 1:0:2:0 / 3x10-12 1:0:2:0 Smith squat w/ partials 4x12-7 1:1:2:0 Rear foot elevated split squat / Cable...