Back | Calves | Traps

Pullups

3x7 1:0:2:0 : 30 seconds rest

Standing calf raise

8x8 1:0:2:1 : 15 seconds rest

Wide grip lat pulldown / Close grip seated row

3x10-12 1:1:2:0 / 3x10-12 1:1:2:0 : 30 second rest

Supinated barbell bent over row/ Wide grip lat pushdown

3x10 1:0:2:0 / 3x10-12 1:1:2:0 : 30 seconds rest

Dumbbell lying pendlay rows / Standing calf shrugs

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