Chest / Triceps / Glutes
Bench press 5x2-5 : rest- 90 seconds Wide grip bench press 4x10 2:0:2:0 : Rest- 30 seconds Incline dumbbell bench / toes elevated SLDL...
Traps / Biceps / Calves / Abs
Smith kneeling overhead shrug / Hanging leg raise 3x10 1:2:1:0 / 3x10 1:1:2:1 : Rest: 30s Cable trap row / seated calf raise 4x20 1:0:1:0...
Shoulders / Biceps
Cable upright row / Lateral raises 5x10 1:0:2:0 / 5x10 1:0:2:0 : 39 sec rest Face pulls 3x12-7 1:1:3:0 : 30 seconds rest Single arm...
Back / Chest / Calves
Cable flies (high) / Pull-ups 3x12-15 1:0:3:0 / 3x8 1:0:2:0 : 15 seconds rest Incline dumbbell bench / Dumbbell bent over row / Seated...
Back | Triceps
Pullups 3x8 1:0:2:0 : 30 seconds rest Dumbbell bent over row 4x12-7 1:1:2:0 : 30 seconds rest Lat pulldown / Supinated lat pulldown ...