Chest | Biceps | Quads | CalvesSmith incline bench / Leg extension single leg calf raise 4x12-7 1:1:3:1 / 4x12-15 1:2:2:3 Single arm cable fly / Cable goblet squat / Cable 21s4x10-12 1:1:2:0 / 4x12-7 1:1:2:1 / 4x21 Leg extensions / Dumbbell cross body hammer curl / Dips 3x30 1:0:2:0 / 3x10-12 1:1:2:0 / 3x10-15 1:0:2:0#chest #4050minutes
Smith incline bench / Leg extension single leg calf raise 4x12-7 1:1:3:1 / 4x12-15 1:2:2:3 Single arm cable fly / Cable goblet squat / Cable 21s4x10-12 1:1:2:0 / 4x12-7 1:1:2:1 / 4x21 Leg extensions / Dumbbell cross body hammer curl / Dips 3x30 1:0:2:0 / 3x10-12 1:1:2:0 / 3x10-15 1:0:2:0#chest #4050minutes