Back/Biceps/Calves

 

Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 8 Tips
Rope Pull down (warm-up) 20 20 20 20 Pull through the elbows, get a full stretch on the eccentric and dip

the head through stretching the lat

Wide Grip Pull ups 10 10 10 10 10 Aim to touch the bar with your chest
T-Bar row( heavy) 15 12 10 8/8/8 Stay just above parallel, activate back muscle before puling
Dumbbell row (Heavy) 10 10 8 8 8 8 Pull with the lat. Pull the dumbbell as close the hip as you can
Dumbbell Pull Overs 8 8 8 8 On the eccentric dip the hips to help stretch the lat, on the concentric lead with the elbows

bring the hips up squeezing the lats

Dumbbell shrugs(Failure) # # # # Imagine trying to touch your ears with your shoulders and keep the arms as straight as possible
Straight bar cable curls 30 25 20 15 10/10/10
Alternating Dumbbell curls 12 12 8 8 8 12 12 Start dumbbells at hammer position the internally rotate dumbbells as you curl up
21s 7/7/7 7/7/7 7/7/7 7/7/7 7 partials 7 top half of the motion

7 full range of motion 21 in total

 

Single leg Calve raises(free weight) 30 30 30 30 30 No bouncing at the bottom of the movement, all the way down and all the way up, 1sec isometric hold
Leg press calve raises(In,out,Straight) 10 10 10 10 10