Traps / Biceps / Calves / Abs

Smith kneeling overhead shrug / Hanging leg raise 3x10 1:2:1:0 / 3x10 1:1:2:1 : Rest: 30s Cable trap row / seated calf raise 4x20 1:0:1:0 / 4x12-15 1:2:2:3 : No rest Dumbbell shrugs / pronated barbell cur l / Supinated barbell curl 3x12-7 1:3:2:1 / 3x10 1:1:2:0 / 3x10 1:0:2:0 : Rest 30 seconds Cable modified 21s / walking dumbbell calf raise 3 sets / 3x10 each leg 1:1:1:0