Delts / Abs / Hamstrings

Up and overs / Hanging leg raises

3x10 / 3x10 1:1:2:1

Seated dumbbell overhead press

4x12-7 1:0:2:1

Seated lateral raise / Seated supinated reverse fly

3x12-7 (last set drop-set x10 x10) 1:0:3:0 / 3x12-7 1:1:3:0

Lying cable upright row / Cable lateral raise / Cable face pull

3x10-15 1:1:2:1 / 3x10-151:1:2:0 / 3x12-7 1:2:2:1

Leg press (Feet high and wide)

4x12-7 1:1:3:1

Toes elevated dumbbell SLDL / Leg curl

3x10-12 1:1:3:@ / 3x10-15 1:1:2:1

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