Chest | 30-40 Minutes
Incline dumbbell bench 3x12-7 1:2:3:1 Seated cable flies with partial reps 3x10 1:1:2:0 Lying cable pullovers 3x10-12 1:1:3:1 Dips...
Shoulders | Biceps | 40 min
Arnold Press 4x12-7 1:0:2:0 Dumbbell lateral raise w/partial rep 3x1--12 1:0:2:1 Banded pull aparts 3x30 Dumbbell hammer front raise /...
Quads | Hamstrings | Glutes | Calves | 60min
Banded side steps 2x10 each way Calf raises (smith) 4x12-15 1:2:2:1 Cable goblet squat 4X12-7 1:1:2:1 Rear foot elevated split squat /...
Arms
Straight bar cable curl / Overhead tricep rope extension 3x10-12 1:0:2:0 **Use this as a warm up Straight bar cable curl / Overhead...
Back | Calves
Standing calf raises (smith) / Seated unilateral leg extension calf raise 3x12-7 Iso-Start 1:1:2:1 / ISO-Start 1:1:2:1 *ISO-Start means...