Back / Chest / Hams / Calves
Deadlifts 4x3-5 Pullups / Incline bench press / Seated Calves (toes in) 3x10 1:0:2:0 / 4x12-7 1:1:2:0 / 4x12-15 1:2:2:3 Lat pulldown /...
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...
Chest / Back / Biceps / Calves
Up and overs / Pull ups / Seated calf raise 3x10 / 3x10 1:1:2:0 / 3x12-15 1:2:2:3 Incline bench / Lat pulldown / Smith calf raise 4x12-7...
Biceps / Quads / Calves
Leg extensions 3x10-15 1:3:2:0 Heels elevated dumbbell squat goblet squat / Dumbbell curl / Smith calf raise 3x10-12 1:0:2:1 / 3x10-12...
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...