Chest / Back
Pullups 3x10 Deadlift 4 working sets x 3-5 Incline bench / Tbar Row 4x12-7 1:0:2:0 / 4x12-7 1:1:2:1 Incline hammer single arm inner press...
Delts / Abs / Hamstrings
Up and overs / Hanging leg raises 3x10 / 3x10 1:1:2:1 Seated dumbbell overhead press 4x12-7 1:0:2:1 Seated lateral raise / Seated...
Chest / Back / Biceps / Calves
Up and overs / Leg press calf extensions (In - neutral - out) / Pull ups 3x10 / 3x10-10-10 1:2:2:3 / 3x10 *On the calf extensions, switch...
Quads / Triceps / Adductors / Abductors
Squat (Heels elevated) 4 (working sets) x 3-5 1:1:3:0 Leg press (low and narrow) / Hip Abductions 3x12-7 1:1:5:1 / 3x15-20 1:1:2:0 Leg...
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...