Biceps / Quads / Calves
Leg extensions 3x10-15 1:3:2:0 Heels elevated dumbbell squat goblet squat / Dumbbell curl / Smith calf raise 3x10-12 1:0:2:1 / 3x10-12...
Shoulders / Triceps / Glutes / Abs
Banded up and overs / Hanging leg raises 3x10 / 3x10 1:1:2:1 Seated dumbbell overhead press / Dumbbell hip thrust / Seated dumbbell...
Chest / Biceps / Quads / Calves
Banded up and overs / Seated calf raise 3x10 / 4x10-15 1:2:2:3 Incline bench press / Squat (heels elevated) 4x12-7 1:1:2:1 / 4x12-7...
Legs | Glutes | Core - 60 minutes
Dumbbell goblet squat / Toes elevated straight leg deadlift / Rear foot elevated split squat 3x20 1:1:2:0 / 3x20 1:1:2:1 / 3x20 each leg...
Back / Triceps / Abs / Hams
Deadlifts 4x3-5 *2 warm up sets Pendlay Rows / Cable overhead tricep extension / Cable serratus crunch 3x12-7 1:1:2:1 / 4x12-7 1:1:2:0 /...