Hams Glutes & Calves

A1 cable row to “joe row” – 12-15 reps
A2 incline barbell press – 10-12 reps
4 sets, 60 seconds rest

B1 hammer pull down – 12-15 reps
B2 hammer chest press – 12-15 reps
4 sets, 60 seconds rest

C1 cable cross press down – 12-15 reps
C2 machine preacher curls – 12-15 reps
C3 incline cable curls – 12-15 reps
C4 overhead DB tri extension – 12-15 reps
4 sets, 60 seconds rest

D1 cable rear delts – 12-15 reps
D2 DB laterals – 12-15 reps
D3 incline bench DB front raise – 12-15 reps
4 sets, 60 seconds rest

***all reps are “quality contraction” focused. Loads should be non muscle damaging.

****workout was pre and proceeded by 5 minutes of posing, and ab workout at the end
(previously uploaded)