Back / Chest / Hams / Calves

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 SLDL

2x10-12 1:2:2:0 / 2x10-12 1:1:2:0 / 2x10-12 1:2:2

#5060minuteworkout