Links to exercises

Phase #1

Dumbbell bench press (palms in)

Lat pulldown narrow grip (reverse grip)

Incline dumbbell flyes

One arm dumbbell row

Back squat

Lying leg curls feet outward

Leg pull in (lower pulley)

Seated calf raise

Parallel bar dips

Incline hammer curls

Bent over dumbbell lateral raise

Seated dumbbell lateral raise

Phase #3

Incline dumbbell press