Fitness

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(3) sets of chin-ups
(3) sets of t-bar rows
(3) sets of bent barbell rows
(3) sets of lat pulldowns
(3) seta of low pulley rows

Calves
(4) sets seated calf raises
(4) sets donkey calf raises
(4) sets standing calf raises

Chest
(3) sets of incline barbell presses
(3) sets of flat bench barbell presses
(3) sets of dips
(3) sets of cable crossovers or (3) sets of incline dumbbell flyes
 

Abs
(4) sets of hanging leg raises
(4) sets of rope crunches
(4) sets side bends
(4) sets of decline sit-ups

Hamstrings
(3) sets of one-legged leg curls
(3) sets of lying dumbbell leg curls
(3) sets of stiff-legged deadlifts
(3) sets of abductor supersetted with sumo squats
 

Glutes
(3) sets reverse dumbbell lunges
(3) sets of kickbacks (glute machine)
(3) sets stepdowns (Gravitron machine)
 

Calves
(3) sets of kneeling calve raises
(3) sets of calf raises (leg press machine)
(3) sets of seated calf raises
(3) sets of standing calf raises

Biceps
(3) sets of hammer curls
(3) sets of barbell 21’s
(3) sets of standing preacher curls
(3) sets of standing cable curls
 

Triceps
(3) sets of tricep pressdown
(3) sets of tricep exstentions
(3) sets of close grip bench presses
(3) sets of dumbbell kickbacks

Quads
(3)sets of leg exstensions
(3) sets of barbell squats
(3) sets of leg presses
(3) sets of hack squats
(3) sets of walking lunges
 

Abs
(3) sets of hanging leg raises
(3) sets of crunches on ab machine
(3) sets of rope crunches (sides)
(3) sets of crunches ( exercise ball

Shoulders
(3) sets of standing barbell military presses
(3) sets of dumbbell side laterals
(3) sets of seated dumbbell presses
(3) sets of standing dumbbell front laterals
(3) sets of barbell upright rows
(3) sets of rear delt on pec-deck machine
 

Calves
(4) sets seated calf raises
(4) sets donkey calf raises
(4) sets standing calf raises