Shoulders | Traps | Biceps | Hamstrings & Glutes
Barbell shrugs / Behind neck push press 3x10 1:5:3:1 / 3x15 1:0:2:0 : 30 seconds rest Seated dumbbell overhead press 4x12-7 1:0:2:0 Cable...
Back | Calves | Traps
Pullups 3x7 1:0:2:0 : 30 seconds rest Standing calf raise 8x8 1:0:2:1 : 15 seconds rest Wide grip lat pulldown / Close grip seated row...
Chest | Biceps | Forearms
Bench press 4x5-2 * Work up until you can only get two reps. Incline bench press 8x8 1:0:2:0 : 15 seconds rest Incline dumbbell flies...
Quads and hamstrings
Lunges 3x40 - 30 seconds rest Leg extensions 3x10-15 1:0:1:0 - 30 seconds rest Squat 8x8 2:0:2:0 - 15-30 seconds rest Plie leg press*...
Chest. Back. Abs.
Incline press / T bar row 4x3-5 1:1:2:0 / 3x12-7 1:1:2:0 Guillotine press / hammer lat pull 3x8-10 1:0:2:1 / 3x8-12 1:1:2:1 Lying...