Shoulders / Biceps
Cable upright row / Lateral raises 5x10 1:0:2:0 / 5x10 1:0:2:0 : 39 sec rest Face pulls 3x12-7 1:1:3:0 : 30 seconds rest Single arm...
Back / Chest / Calves
Cable flies (high) / Pull-ups 3x12-15 1:0:3:0 / 3x8 1:0:2:0 : 15 seconds rest Incline dumbbell bench / Dumbbell bent over row / Seated...
Back | Triceps
Pullups 3x8 1:0:2:0 : 30 seconds rest Dumbbell bent over row 4x12-7 1:1:2:0 : 30 seconds rest Lat pulldown / Supinated lat pulldown ...
Shoulders | Calves | Biceps
Walking calf raise 3x10 each leg 1:1:2:0 : 30 seconds rest Standing calf raise (feet together) 3x10 1:2:2:2 : 30 seconds rest Seated...
Biceps | Triceps | Shoulders | Abs
Strict barbell curl 8x8 2:0:2:0 : 15 seconds rest Close grip bench 4x2-5 1:1:2:1 : 90 seconds rest Barbell preacher curl / seated...