Deadlifts — 1 × 20 Seated Calf Raise — 2 × 20, 8 R / P 5 Lateral Raise — 2 × 20, 8 R / P 5
DB Press — 2 × 7 - 9 Pushdowns — 2 × 20, 8 R / P 5 Overhead Extensions — 1 × 9 Close Grip Bench — 2 × 7 - 9 Spider
Curls — 2 × 20, 8 R / P 5 Incline
Curls — 1 × 9 Undergrip Pull Downs — 2 × 7 - 9 Incline
Hammer Curls — 2 × 20, 8 R / P 5
5 sets: — RDL x 8 (tough) / rest 20s — Bent
DB Reverse Fly x 12 / rest 20s — Lateral
DB Shoulder Raise / rest 90s + 4 sets: — Hip Thrust x 15 / rest 20s (tough)--
Hammer Curl x 10 per arm / rest 20s — Banded Tricep Ext x -LSB-...]