Chest | Biceps
Incline dumbbell bench 5x3-7 1:0:2:0 : 45 seconds rest High cable flies 3x12-7* 1:1:3:1 : 30 seconds rest *After your last set, you will...
Shoulders | Biceps | Calves
Lateral raises 10x10 1:0:2:0 : 15 seconds rest Seated calf raise 8x8 1:1:2:1 : 15 seconds rest Front to back barbell push press 8x8...
Quads & Hamstrings
Lunges 3x20 : 30 seconds rest Squat 4x3-5 1:1:5:1 Gironda hack squat 3x10 1:0:3:1 : 30 seconds rest Leg extension 8x8 2:0:2:0 : 15...
Back | Biceps
All done with 30 seconds rest Pullups 3x7 Lat pulldown / supinated lat pushdown 3x10 1:0:2:0 / 3x15 1:0:2:1 Incline dumbbell row 3x25...
Chest | Triceps
Incline bench press 6x 5-2 *Work your way up to two reps and do 2 sets of 2 reps at the end. Incline Dumbbell Bench 3x12-7 1:1:3:0 : 30...