Quads / Triceps / Adductors / Abductors
Squat (Heels elevated) 4 (working sets) x 3-5 1:1:3:0 Leg press (low and narrow) / Hip Abductions 3x12-7 1:1:5:1 / 3x15-20 1:1:2:0 Leg...
Shoulders / Calves / Biceps
Up and overs / Seated calf raise ( toes in, neutral, out) 3x10 / 3x10-10-10 1:2:2:3 Hammer shoulder press (1 1/4 reps) / Hammer shrugs...
Back / Chest / Hams / Calves
Deadlifts 4x3-5 Pullups / Incline bench press / Seated Calves (toes in) 3x10 1:0:2:0 / 4x12-7 1:1:2:0 / 4x12-15 1:2:2:3 Lat pulldown /...
Shoulders / Triceps / Calves / Abductors
Cuban press / Seated calf raise 3x10 / 4x15 1:2:2:3 Seated dumbbell press / Standing calf raise 4x12-7 1:0:2:0 / 4x10-15 1:2:2:3 Banded...
Chest / Back / Biceps / Calves
Up and overs / Pull ups / Seated calf raise 3x10 / 3x10 1:1:2:0 / 3x12-15 1:2:2:3 Incline bench / Lat pulldown / Smith calf raise 4x12-7...