Shoulders / Calves / Biceps
Up and overs / Seated calf raise ( toes in, neutral, out) 3x10 / 3x10-10-10 1:2:2:3 Hammer shoulder press (1 1/4 reps) / Hammer shrugs...
Shoulders / Triceps / Calves / Abductors
Cuban press / Seated calf raise 3x10 / 4x15 1:2:2:3 Seated dumbbell press / Standing calf raise 4x12-7 1:0:2:0 / 4x10-15 1:2:2:3 Banded...
Shoulders / Triceps / Glutes / Abs
Banded up and overs / Hanging leg raises 3x10 / 3x10 1:1:2:1 Seated dumbbell overhead press / Dumbbell hip thrust / Seated dumbbell...
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...
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...