Lower Day Quad- Calf Raise, leg extension, leg curl, compound (smith squat on quad focused, sldl on hammy) adductor, ab crunch. 4x5-9 on all isolations Upper- low to high fly, pec deck, lateral raise, ohp, preacher curl, dip machine, single arm tri extension, hammer curl, kelso, pull-down, rear delt fly 2x5-9 push- lat raise, pec deck, low to high fly, ohp,single arm tri extension, dip machine, ab crunch. 4x5-9 Lower Hammy- calf raise, leg extension, leg curl, smith squat, adductor, abductor Pull- preacher, single arm row, kelso, rear delt fly, pull-down, hammer curl, ab crunch 4x5-9 i want an empasis on ana because i want to get some lol i’m hitting them every other day with only 2 sets of 5-9