Quads | Hamstrings | Glutes | Calves | 60min
Banded side steps 2x10 each way Calf raises (smith) 4x12-15 1:2:2:1 Cable goblet squat 4X12-7 1:1:2:1 Rear foot elevated split squat /...
Arms
Straight bar cable curl / Overhead tricep rope extension 3x10-12 1:0:2:0 **Use this as a warm up Straight bar cable curl / Overhead...