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

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