Split
M- delts, 1 triceps, calves (1)
T- back, 1 biceps
W- chest, 1 triceps, calves (2)
Th- OFF
F- hams, calves (3), quads
S- arms
Su- OFF

– 1 Triceps on delts and chest is cable cross standing extensions. One working set extended with two drop sets
– Calves
– 1) 1 working set extended with drops
– 2) volume work, 3-4 sets, superset with seated
– 3) 2-3 working straight sets
– Delt workout meat and potatoes order, side, rear, overhead press
– Back exercise 3 option if RDL or lat row
– 1 biceps is incline cable curls, 2-3 working sets (with drops)
– Chest meat and potatoes, prime first, flat press second
– Leg day meat and potatoes order – seated leg curls, calves, leg x superset with lying leg curls, banded hacks, prowler/lunges