Chest | Biceps | Quads | Calves
Cuban press / Standing calf raise 3x10 / 4x10-15 1:2:2:3 Incline bench / Leg extension 4x12-7 1:1:2:0 / 4x12-7 1:2:2:1 Dumbbell incline...
Shoulders / Calves / Biceps / Glutes
Banded up and overs / Seated calf raise 3x10 / 3x12-15 1:2:2:3 Seated dumbbell overhead press / Incline supinated reverse fly 4x12-7...
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 /...
Chest | Biceps | Quads | Calves
Smith incline bench / Leg extension single leg calf raise 4x12-7 1:1:3:1 / 4x12-15 1:2:2:3 Single arm cable fly / Cable goblet squat /...
Back | Triceps | Hamstrings | Abs
Pullups / Seated hamstring curl / Swiss ball crunch 3x10 1:0:2:0 / 3x10-12 1:1:2:1 / 3x10-15 1:1:2:0 Dumbbell bent over row / Overhead...