Shoulders and Triceps

Warm up - Upright rows(V bar) 3 x 12

Upright rows(V bar): 3 x 12

Front raises:
superset with
Bent over lat raises: 3 x 12 each exercise

Dumbell shoulder press: 3 x 12

Close grip bench press: 3 x to failure

Overhead cable extensions: 2 x 12

Pressdowns: 2 x to failure

Job done!

Hams and Calves

Warm up - Seated leg curls 2 x 20

Seated leg curls: 4 x 12(last part of motion only)

Lying leg curls: 4 x 12(first part of motion only)

Single leg curls: 4 x 15, 12, 8 and 4(full range of motion)

Seated calf raises: 3 x to failure

Hurt like hell!

Chest and Biceps

Warm up - Chest press 2 x 20

Chest press: 4 x 6

Incline chest press: 4 x 6

Machine flyes: 4 x 12

Preacher curls: 4 x 6, 5, 4, 3

Dumbell hammer curls: 3 x to failure

Dumbell curls: 2 x to failure

Back

Warm up - Close grip pulldowns 2 x 20

Close grip pulldowns: 4 x 6

Wide grip pulldowns: 4 x 6

Machine rows: 4 x 5

Machine dumbell rows: 4 x 5 each arm

Straight arm pulldowns: 3 x 10

Job done!

Quads

Warm up - leg extension, leg press and leg extension

Leg extension: x 12
Leg press: x 10
Leg extension: to failure
Lunges: x 16

The above is all one set with no rest in between each exercise
The above is done for 6 sets.

Job done!

First day of DoggCrapp!
Couldn't wait to get in the gym this morning!

Warm up

Then

Incline Smith machine presses 11-15 rest-pause

Military presses 11-20 rest-pause

Lying triceps extensions 15-30 rest-pause

Front wide-grip pulldowns 11-15 rest-pause

T-bar rows 10-12

Job done!

A couple of sets warm up before each working set.

Seated dumbbell curls 11-20 rest-pause

Barbell wrist curls 10-20

Leg-press toe presses 10-12

Seated leg curls 15-30 rest-pause

Leg presses 4-8 20

Flat-bench barbell presses 11-15 rest-pause

Medium-grip upright rows 11-15 rest-pause

Close-grip bench presses 11-20 rest-pause

Rack deadlifts 6-9 9-12

Close-grip pulldowns 11-15 rest-pause

Barbell drag curls 11-20 rest-pause

Cable reverse curls 2 x 20

Seated calf raises 1 x 12

Lying leg curls 15-30 rest-pause

Hack squats 4 x 8, 8, 8 and 20

Hammer Strength chest presses 11-15 rest-pause

Smith machine shoulder presses 11-20 rest-pause

V-bar pushdowns 11-20 rest-pause

Hammer Strength 11-15 rest-pause underhand pulldowns

Close grip(palms facing) T-bar rows 4 x 10