Monday
CHEST
Barbell bench press
TRICEPS
Incline Dumbbell Flyes
CALVES
Seated Calf Raise
Tuesday
BACK
One-arm Dumbbell Row
BICEPS
Standing & Incline Barbell Curl
ABS
Oblique Crunches
Thursday
SHOULDERS
Dumbbell Shoulder Press
TRAPS
High Cable Rear Delt Flyes
CALVES
Leg Press Calf Raise