AM – Back, PM – Bicep/Calve

Back - AM

1. Machine Row - 3 warm up sets for 12-15 reps then 4x6
2. Reverse Grip Row - 3x8-12
3. DB Row - 2x12 then 2 drop sets on last set 12-15 reps
4. Wide-Grip Pulldown - 4x12,8,15,7 one drop set to 15
5. Reverse Grip Pulldowns - 3x12-15

Bicep/Calve - PM

1. Seated Hammer Curl - 4x10-12
2. Seated Preacher DB one arm curl  - 3x12
3. Standing Straight bar curl w/Arm Blaster - 4x12,8,15,8
4. High Cable One arm Curl - 4x20
5. Standing Calve Raise - 4x12