M – Pull
T – Push
W – off
Th – Legs
F – Arms
S – off
Su – off

Push
Incline BB Press
Roller fly
High incline smith
Cuff laterals
Cable cross extensions
Calves (low volume)

Pull
Single arm Pull down
Tbar row (chest supported)
Lat row (chest supported)
Reverse pec dec
Incline cable curl

Legs
RDLs
Seated leg curl
Leg X
Lying leg curls
Hacks
Prowler/walking lunges

Arms
Single-arm DB Preacher
Single-arm Cable X
Hammer curls
JM press (Smith)
Calves (high volume)