# Concentrating on Diff muscles

Pike Push-Up (Elevated) · Rear Delt Contraction · Pike Push-Up (Elevated) · Rear Delt Contraction · Pike Push-Up (Elevated) · Rear Delt Contraction · Lower Partial Band Side Lateral · Tricep Extension With Band Change Grips · Upper Partial Band Side Lateral · Tricep Extension With Band Change Grips · Full Band Side Lateral Raise · Tricep Extension With Band Change Grips · Deadlift (Single-Leg Romanian) · Feet Together Thrust · Deadlift (Single-Leg Romanian) · Feet Together Thrust · Deadlift (Single-Leg Romanian) · Feet Together Thrust · Chinup · Incline Wide Pushup · Incline Close Hindu Pushup · Incline Wide Pushup · Incline Close Hindu Pushup · Incline Wide Pushup · Incline Close Hindu Pushup · 45 Degree Foot 1 Leg Hip Thrust · Single Leg Calf Raise · 45 Degree Foot 1 Leg Hip Thrust · Single Leg Calf Raise · 45 Degree Foot 1 Leg Hip Thrust · Single Leg Calf Raise

## Shoulders

- 1 × 8-15 Pike Push-Up (Elevated)
- 1 × 15-25 Rear Delt Contraction
- 1 × 8-15 Pike Push-Up (Elevated)
- 1 × 15-25 Rear Delt Contraction
- 1 × 8-15 Pike Push-Up (Elevated)
- 1 × 15-25 Rear Delt Contraction
- 1 × 15-20 Lower Partial Band Side Lateral
- 1 × 15-20 Tricep Extension With Band Change Grips
- 1 × 15-20 Upper Partial Band Side Lateral
- 1 × 15-20 Tricep Extension With Band Change Grips
- 1 × 15-20 Full Band Side Lateral Raise
- 1 × 15-20 Tricep Extension With Band Change Grips

## Glute 1

- 1 × 15-20 Deadlift (Single-Leg Romanian)
- 1 × 15-20 Feet Together Thrust
- 1 × 15-20 Deadlift (Single-Leg Romanian)
- 1 × 15-20 Feet Together Thrust
- 1 × 15-20 Deadlift (Single-Leg Romanian)
- 1 × 15-20 Feet Together Thrust

## Bicep 1

- 3 × 8-15 Chinup

## Tricep + upper chest

- 1 × 12-20 Incline Wide Pushup
- 1 × 12-20 Incline Close Hindu Pushup
- 1 × 12-20 Incline Wide Pushup
- 1 × 12-20 Incline Close Hindu Pushup
- 1 × 12-20 Incline Wide Pushup
- 1 × 12-20 Incline Close Hindu Pushup

## Glute with Calves

- 1 × 15-20 45 Degree Foot 1 Leg Hip Thrust
- 1 × 20-30 Single Leg Calf Raise
- 1 × 15-20 45 Degree Foot 1 Leg Hip Thrust
- 1 × 20-30 Single Leg Calf Raise
- 1 × 15-20 45 Degree Foot 1 Leg Hip Thrust
- 1 × 20-30 Single Leg Calf Raise