Chest
1A-20 Degree Incline (Smith)
2A- 45 Degree Incline (Smith)
3A-Decline Hammer
Shoulders
1A-Hammer Shoulder Press
2A-Side Raises
3A-Military Press (Smith)
Triceps
1A-DB Over The Head
2A- Weighted Dips
3A-Skull Crushers
Back Width
1A-Lat Pull Down
2A-Lat Pull Hammer Strength
3A- Pull Ups (assisted)
Back Thick
1A-Rack Deads
2A-Two Arm DB Row
3A-Cable Row
Quads
1B-Hack Squat
2B- Lunges (Smith)
3B-Leg Press
Hams
1B-Ham Curl
2B-RDL
3B- High Leg Press
Calves (All done DC style)
1B-Smith, standing on platform with heal hanging off
2B-Seated
3B-Press
Biceps
1B-Standing BB
2B-Preacher Hammer Strength (Close Grip)
3B-Hammer Curls
Forearms
1B-DB Wrist Curls
2B-Reverse BB Curls
3B-Reverse Grip Cable Curl
....Questions, comments, concerns?
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