Day 1 – Chest/Quads
*Decline dumbbell press works too
*Dumbbell fly or machine fly
Day 2 – Back/Arms
Day 3 – Hamstrings/Calves/Quads
*Deadlift with barbell or dumbbells. Any type of Standing calf raise.
*Seated leg curl or lying leg curl is fine. Both and/or alternating them is also good. You can substitute angled calf raises for these too.
*Twisting incline dumbbell press…gives additional benefit to upper inner chest area
*Low cable chest fly…additional benefit on upper/upper inner.
*Decline dumbbell press…additional benefit to lower outer.
*Single arm cable chest press….general pectoral.
*Close grip chest press is good for isolating inner sections…you can do flat, incline and decline and isolate the respected areas.
*Same can be said for an extra wide grip press…also at various angles.