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
Back / Biceps / Forearms Cable pullovers 4 x 8 - 12 Wide reverse grip pulldowns 3 x 10 - 14 T - bar rows 4 x 10 - 14 Bent over barbell rows 4 x 10 - 14 One arm
dumbell rows 3 x 10 - 14 Seated cable rows 3 x 10 - 14 Deadlifts 3 x 6 Standing barbell
curls 3 x 10 - 12 One arm d / b
curls 3 x 10 - 12 One arm cable
curls 3 x 10 - 12 One arm
preacher curl 3 x 10 - 12 Wrist
curls 3 x 25 Reverse 3 x 25