Delts
Back 1, Biceps
Chest, delt
Biceps and triceps 1
Legs
Back 2, chest, delt
Biceps and triceps 2

DELTS
https://https://www.hypertrophycoach.com/hypertrophy-w-o-t-d/delts-3/
1 Rack military press
2 lying cuff laterals
3 reverse pec dec
4 DB wrist extension

Back 1, biceps
https://www.hypertrophycoach.com/hypertrophy-w-o-t-d/back-bicep-workout/
1 Deadlifts
2 single arm Nautilus pull down
3 prime extreme row
4 Tbar row (wide grip)
5 single arm DB preacher

Chest, rear delt
https://www.hypertrophycoach.com/hypertrophy-w-o-t-d/chest-rear-delts/
1 Incline DB press
2 high incline reverse band smith
3 Seated roller flys
4 reverse pec dec

Biceps and triceps 1
https://www.hypertrophycoach.com/hypertrophy-w-o-t-d/arms-workout/
1 single arm DB preacher
2 swiss bar close grip chains
3 single are t-bench hammer curls (sub with standing or preacher bench)
4 single arm or cross cable extensions
5 pronation/supination (club/bowling pin)
6 DB wrist curls

Legs
https://www.hypertrophycoach.com/hypertrophy-w-o-t-d/legs-3/
1 seated leg curls
2 heel elevated squat (front currently – rotate with SS bar)
3 lying legs curls
4 hacks
5 walking lunges/prowler

Back 2, Chest, delt
https://www.hypertrophycoach.com/hypertrophy-w-o-t-d/back-workout-032019/
1 Prime rows
2a pull-ups or 2 arm machine pull down
2b nautilus chest press
3 t-bar row (wide grip)
4 Y cuff laterals raises
5 DB wrist extension

Biceps and Triceps 2
https://www.hypertrophycoach.com/hypertrophy-w-o-t-d/arms-4/
1 single arm DB t-bench (sun with preacher bench)
2 chain dips
3 incline cable curls
4 cable cross extension floor
5 pronation/supination (club/bowling pin)
6 DB wrist curls

*add in off days as needed

**The volume (number of working sets) is listed within each workout. AS ALWAYS adjust as needed. I’m an advocate of trying to get more from less, but if you feel like you NEED more volume, your recovery is awesome, just add more.

***Add calves as needed. If they are a priority, add them at the start of any session, at least 2-3 days a week. Search “best calf workout” on the site. That’s the one I do 90% of the time.