Chest / Biceps / Quads / Calves

Banded up and overs / Seated calf raise

3x10 / 4x10-15 1:2:2:3

Incline bench press / Squat (heels elevated)

4x12-7 1:1:2:1 / 4x12-7 1:1:2:1

Leg extension / Dumbbell incline bench / Chin ups

4x25 1:1:1:0 / 3x12-7 1:1:2:0 / 3x10 1:1:2:0

Hammer dips / Dumbbell cross body hammer curl / Smith standing calf raise

2x10-12 1:1:2:0 / 2x12 each arm 1:1:2:0 / 2x10-12 1:2:2:3