Arms Biceps/Brachialis - Barbell Prone Incline Curl superset with Sitting Hammer Curl (Target Brachialis) - Incline Curl

superset with Straight sitting curl - Chin-ups (optional) Triceps

Decline lying down tricep extension superset with standing bent over kickback Incline Close Bench Press Cable Standing pushdown

Chest/Triceps Chest

Triceps

Dumb-bell Flat bench (Pectoralis Major, Sternal) Dumb-bell incline flat bench (Pectoralis Major, Clavicular Optional - Decline Fly superset with Head Pullover (Pectoralis Major, Sternal) Standing Cable Fly or Chest Dip (Pectoralis Minor) Flat lying down extension, superset with kneeling bent over kickback Optional - Dumb-bell close grip flat bench press

Back/Biceps Back

Biceps

Cable Seated Row superset with bar-bell bent over row (General Back) Parallel chin up superset with underhand chin up or Cable rear pull-down superset with cable front pull- down (Lats and Teres Major) Cable standing external rotation (Teres Minor and Infraspinatus)

Barbell Curl (Biceps) superset with preacher curl (Brachialis) Optional Concentration curl

Shoulders and Trapezius

Dumbbell/Cable Front Raise superset with dumbbell shoulder press (Anterior Deltoid) Lateral Raise superset with Upright Row (Lateral Deltoid) Seated Rear Lateral Raise or Cable Standing Cross Row (Posterior Deltoid) Barbell Shrugs (Trapezius)

- Barbell Full Squat (Gluts/Ass) -Dumbell Lunge (Quads, also targets Gluts) -Standing Cable Single Leg Raise (Hip Flexors/Front Thigh) - Sitting Hamstring extension (Hamstrings)