Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1
row, 1
pulley or machine
row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension with bar or dumbbell,
cable pressdown, machine dip Biceps — 3 exercises, preacher curl, barbell or dumbbell curl,
cable curl Quads — 3 exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1 exercise, leg curl Calves — 3 exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts,
cable reverse crunches Traps — 1 exercise, shrugs
Upper - body connection: Side lunge to
row: In a
cable pulley machine or with a tubing stand laterally and step to a side lunge while simultaneously, you pull the arm to one side fully contracting the back and sit on the other leg.