Shoulders | Glutes | Hamstrings | Abs
Band up and overs / Kneeling cable crunch / Pull throughs 3x10 / 3x10-15 1:2:2:1 / 3x10-12 1:0:4:2 Smith Z press / Kneeling hip thrusts /...
Shoulders | Biceps | Calves | Glutes
Banded up and overs / Smith calf raise 3x10 / 4x10-12 1:2:3:3 Smith behind neck press / Face pulls / Frog hip ups 4x12-7 1:0:2:0 /...
Shoulders | Traps | Calves
Arnold press / Trap front raise / Single leg calf raise 4x12-7 1:1:2:1 / 4X10-12 1:1:2:0 / 4x10-12 1:3:2:5 Banded lateral raise /...
Shoulders | Biceps | 40 min
Arnold Press 4x12-7 1:0:2:0 Dumbbell lateral raise w/partial rep 3x1--12 1:0:2:1 Banded pull aparts 3x30 Dumbbell hammer front raise /...
Shoulders | Traps | 52min
Banded shoulder warmup 2x 1min Plate front raise (traps emphasis) / Reverse cable shrug 4x12-7 1:1:2:0 Y Press 3x12-7 1:1:2:0 Incline...