Shoulders | Calves | Biceps
Walking calf raise 3x10 each leg 1:1:2:0 : 30 seconds rest Standing calf raise (feet together) 3x10 1:2:2:2 : 30 seconds rest Seated...
Biceps | Triceps | Shoulders | Abs
Strict barbell curl 8x8 2:0:2:0 : 15 seconds rest Close grip bench 4x2-5 1:1:2:1 : 90 seconds rest Barbell preacher curl / seated...
Quads | Hamstrings
Leg extensions 10x10 1:0:1:0 : 15 seconds rest Squat 5x2-5 1:1:3:0 : 90 seconds rest Plie squat (heels elevated) 3x10 1:1:3:0 : 30...
Shoulders | Biceps
Lateral raises 8x10 1:0:2:0 : 15 seconds rest *Pick a weight and stay there the whole time. After you complete each set, do not put the...
Back | Abs
Pullups 3x8 1:1:2:0 Deadlift 4x2-5 *Make sure you get good and warmed up for these. I like to do the movement as my warm up. Perform...