Shoulder and Back Bias (low volume)

Day 1: Lats & Shoulders
	•	Lats: 6 sets
	•	shoulders: 8
total volume: 14 sets

Day 2: Legs 12-15 sets

Day 3: Chest & Back
	•	Chest: 6 sets
	•	Lats: 6 sets
total volume: 12 sets

Day 4: Shoulders & Arms
	•	shoulders 6 sets
       •    Biceps: 4 sets
       •    Triceps: 4 sets
total volume: 14 sets

Day 5: rest

Day 6: Lats & Shoulders
       •    shoulders: 8 sets 
	•	Lats: 6 sets
total volume: 14 sets

Day 7: Chest & Arms
	•	Chest: 6 sets
	•	Biceps: 4 sets
      •     Triceps: 4 sets
total volume: 14 sets


totals sets per muscle per week

shoulders: 22
lats: 18
chest: 12
biceps: 8
triceps 8

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Hack Squat

Romanian Deadlift (Barbell)

Leg Extension

Leg Curl

Standing Calf Raise

Hip Adductor (Machine)

Hip Abductor (Machine)

legs

Wrist Curls

rest

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Chest Fly (Cable)

High Row

Cable Low Row

Chest Supported Row (Machine)

Chest and Lats 

Bicep Curl (Dumbbell)

Preacher Curl (Dumbbell)

Incline Tricep Extension (Dumbbell)

Tricep Rope Push Down (Cable)

Chest and arms

Lateral Raise (Cable)

Seated Row (Cable)

Rear Delt Fly (Machine)

Lats and Shoulders

shoulder and arms

lats and shoulders 

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