Back / Chest / Calves

Cable flies (high) / Pull-ups

3x12-15 1:0:3:0 / 3x8 1:0:2:0 : 15 seconds rest

Incline dumbbell bench / Dumbbell bent over row / Seated calf raise (toes in-toes out)

3x12-7 1:0:2:0 / 3x12-7 1:0:2:0 / 3x10-10 1:1:2:1 : 30 seconds rest

Low cable row (pronated, neutral, supinated) / Preacher curl flies

3x10-10-10 1:0:2:0 / 3x10-12 1:1:2:0 : 30 seconds rest