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....
Back | Core
Pull-ups 4x10 1:0:2:0 Lying cable pullovers / Wide grip lat pulldown 3x10-15 1:1:3:1 / 3x12-7 1:1:2:1 Incline cable single arm row...
Back | Biceps | Calves
Pull-ups / Smith calf raises 3x10 1:0:2:0 / 4x12-7 1:2:2:5 Smith bent over row / Lat pulldowns 3x12-7 1:1:2:1 / 3x10-12 1:1:2:1 Inverted...
Back | Calves - 40 minutes
Pull ups 3x10 Dumbbell bent over row / Lat pulldown 3x12-7 1:1:3:1 / 3x10-12 1:1:2:0 Bent over cable lat pull 3x10-12 1:1:2:1 Smith calf...
Back | Calves
Standing calf raises (smith) / Seated unilateral leg extension calf raise 3x12-7 Iso-Start 1:1:2:1 / ISO-Start 1:1:2:1 *ISO-Start means...