Quads / Hamstrings
Lunges 3x40: Rest 30 seconds Squat (heels elevated) 5x 10,8,6,4,2 drop set x5 X10 *Rest 90 seconds / No rest after last set into...
Chest / Biceps
Incline bench 4 working sets x3-5 : Rest 90 seconds Low incline bench / Rope hammer curl 3x12-7 1:0:3:0 / 3x12-15 1:0:2:0 : Rest 30...
Back / Biceps
Pullups 3x8 1:0:2:0 : Rest- 30 seconds Deadlift 4x3 : Rest- 90 seconds Wide grip lat pull / Hex bar pendlay rows 3x12-7 1:0:2:0 /...
Chest / Triceps / Glutes
Bench press 5x2-5 : rest- 90 seconds Wide grip bench press 4x10 2:0:2:0 : Rest- 30 seconds Incline dumbbell bench / toes elevated SLDL...
Traps / Biceps / Calves / Abs
Smith kneeling overhead shrug / Hanging leg raise 3x10 1:2:1:0 / 3x10 1:1:2:1 : Rest: 30s Cable trap row / seated calf raise 4x20 1:0:1:0...