3 × 20 seated bent over deltoid raise 2.3 × 20 seated
side lateral dumbbell rise 3.3 × 20 seated front dumbbell raise 4.3 × 6 heavy
dumbell press and then superset with lighter weight.
Quads: squat (or leg press), leg extension Leg bi: leg curl on 2 different machines calves: standing calf raise, seated calf raise Chest: bench press, cable flyes back: bent over row, pulldown traps: barbell shrugs * shoulders: behind neck press,
side lateral bis: barbel curl, one arm
dumbell curl on preacher bench tris: lying tricep extension, cable pushdown fores: hammer curls, behind the back standing wrist curls abs: weighted crunches, cable
side crunches