Back | Calves
Standing calf raises (smith) / Seated unilateral leg extension calf raise
3x12-7 Iso-Start 1:1:2:1 / ISO-Start 1:1:2:1
*ISO-Start means you are going to do an isometric hold before the set starts. Get to the top of the movement and hold for 15 seconds, squeezing as hard as possible. Then without rest proceed with the set.
Pull-ups
3x10 1:0:2:0
Lying cable pullover / Lat pulldown
3x12-7 1:1:2:1 / 1:1:3:0
Incline dumbbell row
3x10-12 ISO-Start (15sec) 1:1:3:1
Low cable neutral grip row
3x10-12 ISO-Start (15sec) 1:2:2:1
Face down leg raises
3x12-15 1:1:2:0