Chest / Back / Biceps / CalvesUp and overs / Pull ups / Seated calf raise 3x10 / 3x10 1:1:2:0 / 3x12-15 1:2:2:3 Incline bench / Lat pulldown / Smith calf raise 4x12-7 1:0:3:1 / 4x12-7 1:1:2:1 / 4x10-12 1:2:2:3 Dumbbell incline bench / Dumbbell bent over row / Preacher curls 3x9-12 1:1:3:1 / 3x9-15 1:1:3:1 / 3x12-7 1:1:2:1
Up and overs / Pull ups / Seated calf raise 3x10 / 3x10 1:1:2:0 / 3x12-15 1:2:2:3 Incline bench / Lat pulldown / Smith calf raise 4x12-7 1:0:3:1 / 4x12-7 1:1:2:1 / 4x10-12 1:2:2:3 Dumbbell incline bench / Dumbbell bent over row / Preacher curls 3x9-12 1:1:3:1 / 3x9-15 1:1:3:1 / 3x12-7 1:1:2:1