Shoulders. Bicpes. Calves.
Shoulder circles 3x30s each •Small forward •Small reverse •Big forward •Big reverse Barbell military press 4x12-7 1:0:2:0 Hammer...
Hamstrings. Quads. Glutes.
Sumo deadlift 4 working sets x3-5 Smith machine sumo squat / narrow plie heels elevated goblet squat 3x10-12 1:1:2:0 / 3x10-12 1:1:3:0 ...
Forearms. Biceps. Triceps. Traps.
Hammer grippers / Pronated barbell curl 3x10-12 1:3:2:0 / 3x10-12 1:0:2:0 Alternating hammer-dumbbell curl / Overhead dumbbell extension...
Chest. Back. Abs.
Pull ups 3x8 1:0:2:1 Incline bench / dumbbell bent over row 4 working sets x3-5 1:1:2:1 / 4x8-10 1:1:2:2 *On the bench press, get a few...
REST DAY!
Enjoy a day off. Keep your carbs lower since you won't be as active. Also, knowing your macros (protein, carbs, and fats) is imperative...