Multi-day regimen…

(Brainstorming… Every session under 30 minutes… Fit in grip training and core training Sunday and Wednesday…)

Good exercises…

Weekly breakdown…

1: Biceps Stretching Spider curls "Cheat" BB curls Isolation curls One-arm cable curls "21's" 2: Triceps Stretching DB press Cable pressdown Dips Narrow-grip BP Elbows-out DB extension 3: Quads/Calves Stretching Squat Front squat Lunges Leg extensions Hack squat / Leg press 4: Back Stretching BB rows Pullups Lever rows (sagittal, low) Hypers Cable/Lat pulldown (Shrugs) 5: Chest Stretching Bench press Decline DB press Pullover-press DB flyes Cable cross flyes 6: Hamstrings/Calves Stretching DL / Snatch DL Stiff-leg DL Leg curls Standing calf raises Hip raises Glute extensions 7: Shoulders Stretching Arm circles Front cable raise-and-press Rear DB flye / Kowtow rear DB flyes Lateral DB flye Standing press (Shrugs)

WEEK 1 (M T Th F) 1, 2, 3, 4 WEEK 2 (M W F) 5, 6, 7 WEEK 3 (M T Th F) 7, 1, 2, 3 WEEK 4 (M W F) 4, 5, 6