08-21-2015, 10:29 PM
A week
Legs: hack squat, hack sissy squats, banded hip through leg curl with flex at contract, leg swing, seated calf
Upper: wide neutral pulldown, BB row, slight incline dB bench, side and rear felt fly
B
Legs: leg press, short step lunges, straight leg deads, adduction machine, leg press calf
Upper: dB pullovers, rack deads contracting hard (as Scott said in your other thread), decline BB bench, cable side and rear raise
C
LEGS: front squat, leg extension 1 sec flex at top, hip through ham curl, adduction Mach leaning forward with flex, standing calf
Upper: close underhand pulldown, t bar row, hammer flat press, smith ohp, smith upright row
Legs: hack squat, hack sissy squats, banded hip through leg curl with flex at contract, leg swing, seated calf
Upper: wide neutral pulldown, BB row, slight incline dB bench, side and rear felt fly
B
Legs: leg press, short step lunges, straight leg deads, adduction machine, leg press calf
Upper: dB pullovers, rack deads contracting hard (as Scott said in your other thread), decline BB bench, cable side and rear raise
C
LEGS: front squat, leg extension 1 sec flex at top, hip through ham curl, adduction Mach leaning forward with flex, standing calf
Upper: close underhand pulldown, t bar row, hammer flat press, smith ohp, smith upright row