Do a Detail Day (Forearms, Calves and Abs)

EXERCISE                 SETS           REPS
Reverse Cable Curl        2              6
                          1             10
                          1             20
Seated Cable Wrist Curl   3             12
Overhead Hang             4             to failure
Dumbbell One-Leg Calf
 Raise                    3             15
Leg-Press Calf Raise      3             20
Seated Dumbbell Calf
 Raise                    3             20
Decline Cable Crunch      2             15
                          2             10
Standing Cable Oblique
 Crunch                   2             20
Double Crunch             3             to failure

Use a wide, overhand grip and hang for as long as possible. Rest as long as you were able to hang on the previous set before beginning the next.

Source:

DETAIL DAY. Peña, Jimmy Joe Weider's Muscle & Fitness, Aug2008, Vol. 69 Issue 8, p212-214, 3p, 6 Color Photographs, 1 Chart

Testosterone Therapy - Royal Men's Medical Center
Great Service and Price - Tell them Michael Henry referred you. https://t.co/0HQkC961lN pic.twitter.com/jFdMxBzhmj

— #HelpYouGetGAINS (@helpYOUgetGAINS) October 14, 2017