Chest / Biceps / Calves

Bench press / Walking calf raise 6x2-5 / 6x20 each leg : Rest 60 seconds Dumbbell incline bench 4x7-10 1:0:2:0 : Rest 30 seconds Hammer decline press / Pec deck* 3x10-12 1:0:3:0 / 3x10-12 1:1:3:0 : Rest 30 seconds *Place your hands above shoulder height Alternating dumbbell curl 3x12-7 1:1:2:0 : Rest 30 seconds Reverse cable curl 3x12-15 1:2:2:0 : Rest is working the other arm