Chest / Biceps / Quads / Calves
Banded up and overs / Seated calf raise 3x10 / 4x10-15 1:2:2:3 Incline bench press / Squat (heels elevated) 4x12-7 1:1:2:1 / 4x12-7...
Legs | Glutes | Core - 60 minutes
Dumbbell goblet squat / Toes elevated straight leg deadlift / Rear foot elevated split squat 3x20 1:1:2:0 / 3x20 1:1:2:1 / 3x20 each leg...
Back / Triceps / Abs / Hams
Deadlifts 4x3-5 *2 warm up sets Pendlay Rows / Cable overhead tricep extension / Cable serratus crunch 3x12-7 1:1:2:1 / 4x12-7 1:1:2:0 /...
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...
Back / Triceps / Abs / Hams
Deadlift 4x3-5 *If you are just starting out with this type of movement, go lighter and shoot for 10-15 reps to get your form down....