Back / Chest / Hams / CalvesDeadlifts 4x3-5 Pullups / Incline bench press / Seated Calves (toes in)3x10 1:0:2:0 / 4x12-7 1:1:2:0 / 4x12-15 1:2:2:3 Lat pulldown / Supinated dumbbell incline press / Smith standing calves (toes out)3x12-7 1:2:2:1 / 3x10-15 1:2:3:0 / 3x10-15 1:2:2:3 Low cable fly / Hammer row / Hammer shrug SLDL2x10-12 1:2:2:0 / 2x10-12 1:1:2:0 / 2x10-12 1:2:2#5060minuteworkout
Deadlifts 4x3-5 Pullups / Incline bench press / Seated Calves (toes in)3x10 1:0:2:0 / 4x12-7 1:1:2:0 / 4x12-15 1:2:2:3 Lat pulldown / Supinated dumbbell incline press / Smith standing calves (toes out)3x12-7 1:2:2:1 / 3x10-15 1:2:3:0 / 3x10-15 1:2:2:3 Low cable fly / Hammer row / Hammer shrug SLDL2x10-12 1:2:2:0 / 2x10-12 1:1:2:0 / 2x10-12 1:2:2#5060minuteworkout