Chest / Back / Biceps / Calves

Up and overs / Leg press calf extensions (In - neutral - out) / Pull ups

3x10 / 3x10-10-10 1:2:2:3 / 3x10

*On the calf extensions, switch the order up each rep

Incline dumbbell bench / Single arm dumbbell row / Seated calf raise

4x12-7 1:1:2:0 / 4x12-7 1:1:2:0 / 4x15 1:2:2:3

Bench press / Seated cable row

3x12-7 1:0:3:0 / 3x10-12 1:1:2:1

Hammer incline press / Tbar chest press / Wide grip lat pulldown

3x10-12 1:1:3:1 / 3x12-15 1:1:2:0 / 3x12-7 1:1:2:0

Cable 21s

3x21

#5060minuteworkout