Traps. Shoulders. Biceps.
Cable hardy raise / Rope cable curl 3x12-7 1:2:2:1 / 3x10-12 1:2:3:1 Hammer shoulder press 3x12-8 1:1:2:1 Dumbbell lateral raise 4x25...
Quads. Hamstrings. Adductors. Absductors.
Hip Adductions / Hip Abductions 3x20 1:0:2:0 / 3x20 1:0:2:0 Leg extension 3x7-7-7 1:0:1:0 *7 full reps, 7 half way up, 7 a quarter of the...
Traps. Biceps. Triceps. Forearms. Abs.
Seated calf raise* / Hammer grippers 3x10-12 1:2:2:2 / 3x20 1:1:2:0 *After you finish your set, rest 5 seconds then get back under the...
Back. Chest. Calves.
Pullups / Shurg calf raise (Toes out - Toes neutral) 4x8 / 4x10-10 1:0:2:1 Pendlay rows 4x12-7 1:0:2:0 Supinated hammer lat pulldown /...
Shoulders. Traps. Biceps. Abs.
Barbell shrugs 3x12-7 1:2:2:1 Dumbbell seated press 4x12-7 1:0:2:0 Lateral raise w/Flexor curl / Seated supinated reverse dumbbell fly...