upper
DBP (3 x 610)x
Reverse
curls (4x815)
Neck extensions
(5x10-20)
DB seal
rows (4x812) x EZ
BB Curl
(4x10-15)
One arm
machine chin-up
(3-5) x 10-12
X hanging leg
raise 3x amrap
Incline
cable fly
press( 4 x
12-15) x
tricep
extensions
4 x 12-15
lower
Heel elevated
squats (5x6-8)
Hyperextensions
(3-5 x 12-15)
Calf raise 5x 12
Dropset till
failure
Rest
Rest
Pull
SLD 4 (610) x neck
flexion (4x
10-20)
Mag grip
lat
pulldowns
(4 x6-10)
Hanging
leg raises 3
x amrap
Leg ext 4x
12
Then drop
set to
failure with
holds x
Calf raises
4 x 12
Push
Shoulder
press ( 4 x
8-12) x
hammer
curls (4 x 812)
Incline DBP
4x (8-15)
X
Tricep
pushdowns
(4 x 12-20)
Lu Raise 4 x
15
DB row 5 x
8-12
Leg curl 4 x
12
Rest