Shoulders | Biceps | Calves | Glutes
Banded up and overs / Smith calf raise 3x10 / 4x10-12 1:2:3:3 Smith behind neck press / Face pulls / Frog hip ups 4x12-7 1:0:2:0 /...
Legs | Obliques
Leg extensions / Leg curl 3x10-12 1:0:2:0 / 3x10-12 1:0:2:0 Smith squat w/ partials 4x12-7 1:1:2:0 Rear foot elevated split squat / Cable...
Chest | Calves | Biceps
Band up and overs / Smith seated calf raise 3x10 / 4x10-15 1:2:2:5 Incline smith bench press 4x12-7 1:1:3:1 Incline dumbbell midline...
Back | Core
Pull-ups 4x10 1:0:2:0 Lying cable pullovers / Wide grip lat pulldown 3x10-15 1:1:3:1 / 3x12-7 1:1:2:1 Incline cable single arm row...
Shoulders | Calves
Smith calf raise / Dumbbell lateral raise 4x10-12 1:2:2:5 / 4x15-20 1:0:2:0 Seated behind neck smith press / Face pulls 4x12-7 1:0:2:0 /...