Traps. Biceps. Triceps. Forearms. Abs.

Seated calf raise* / Hammer grippers

3x10-12 1:2:2:2 / 3x20 1:1:2:0

*After you finish your set, rest 5 seconds then get back under the weight and hold it in a stretched position for 30 seconds. This is stretching out the fascia around the calf muscles that will enable more growth.

Smith single arm shrug / Towel hammer curl

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

Titan extension / Alternating dumbbell curl

3x10 1:1:2:2 / 3x10 1:0:2:0

Tricep rope extension / Cable reverse shrug

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

Rope cable crunch / Twists

2x10 1:0:2:0 / 2x10 each side 1:0:1:0