Shoulders. Traps. Biceps. Abs.
Barbell shrugs 3x12-7 1:2:2:1 Dumbbell seated press 4x12-7 1:0:2:0 Lateral raise w/Flexor curl / Seated supinated reverse dumbbell fly...
Quads. Hamstrings. Adductors. Abductors.
Hip adductions / Hip Abductions 3x20 1:1:2:0 / 3x20 1:1:2:0 Squat 4 working sets x 3-5 Narrow leg press / T-Bar SLDL 4x25 1:0:2:0 /...
Biceps. Triceps. Traps. Forearms.
Close grip bench / Plate loaded grippers 4 working sets x 3-5 / 4x15-20 1:1:2:1 Preacher curl / Hardy raise 3x12-7 1:1:3:0 / 3x10-12...
Chest. Back. Calves.
Cuban press / Seated calf raise (toes in) 3x10 / 4x10-12 1:2:3:3 Incline press / Smith calf raise 4 working sets x3-5 / 4x10-15 1:2:2:3...