Shoulders / Biceps / Calves / Glutes
Band up & overs / Standing single leg calf raise 3x10 / 4x10-12 1:2:2:3 Smith behind neck press / Seated bicep curl / Dumbbell sumo...
Back / Triceps / Abs / Hams
Deadlift 4x3-5 *If you are just starting out with this type of movement, go lighter and shoot for 10-15 reps to get your form down....
Chest | Biceps | Quads | Calves
Cuban press / Standing calf raise 3x10 / 4x10-15 1:2:2:3 Incline bench / Leg extension 4x12-7 1:1:2:0 / 4x12-7 1:2:2:1 Dumbbell incline...
Shoulders / Calves / Biceps / Glutes
Banded up and overs / Seated calf raise 3x10 / 3x12-15 1:2:2:3 Seated dumbbell overhead press / Incline supinated reverse fly 4x12-7...