CHEST/
BICEPS
1. Seated Cable Fly
2 feeder sets x 10–12 reps
4 sets x 12 reps
https://www.youtube.com/shorts/
gtbeqmU4QVI
2. Incline Dumbbell Press
2 feeder sets x 6–8 reps
2 sets x 10 reps
Rest pause / 3 sets x 10 reps
https://www.youtube.com/shorts/
cncVDOVj5ks
3. Smith Machine
Incline Press
2 feeder sets x 4–6 reps
3 sets x 12 reps
https://www.youtube.com/shorts/
sTsauITGCDs
4. Pec Deck Chest Fly
1 feeder set x 8 reps
3 sets x 12 reps
Double drop-set / 3 sets x 10 reps
https://www.youtube.com/shorts/
DJiXW57wFgQ
5. Seated Chest Press
1 feeder set x 8 reps
3 sets x 8–10 reps
https://www.youtube.com/shorts/
kznKw8w5jXU
6. Preacher Curl
2 feeder sets x 10 reps
2 sets x 8–10 reps
1 set x failure
https://www.youtube.com/shorts/
Pv1gHmb5E7U
7. Dumbbell Static Hold
3 sets x 10 reps
Increase weight to failure on 3rd set
https://www.youtube.com/
shorts/92Zuvj7MYAQ
BACK/
TRICEPS
1. Pullovers
2 feeder sets x 10 reps
3 sets x 15–20 reps
https://www.youtube.com/shorts/
jwN78eOdIkA
2. T-Bar Row
(Mid-back Focused)
2 feeder sets x 8 reps
2 sets x 10 reps
Rest pause / 3 sets x 8 reps
https://www.youtube.com/shorts/
ZyNm3EV8ESs
3. Close Grip Pull Down
4 sets x 12 reps
https://www.youtube.com/shorts/
VI71YosW1I8
4. Assisted Pull Up Finisher
2 sets x 12 reps
Stretch pause / 3 sets x 10 reps
https://www.youtube.com/shorts/
TIDtGjgE9Is
5. Cross Cable
Triceps Extensions
2 feeder sets x 10–12 reps
3 sets x 8–10 reps
1 set x failure
https://www.youtube.com/shorts/
KC4cK307Hs4
6. Rope Triceps Pushdowns
2–3 feeder sets x 10–12 reps
3 sets x 10 reps
Last set with a double drop-set
https://www.youtube.com/shorts/
DqOEPyYz2Z4
7. Dips
1 set x 10 reps
2 sets x failure
https://www.youtube.com/shorts/
gv4_8dqdwdY
LEGS
1. Calves
4 sets x 15 reps
(15 sec rest in the stretched position)
https://www.youtube.com/
shorts/5r6AQSYpS6g
2. Abductors
2 feeder sets x 8–10 reps
2 sets x 12 reps
1 stretch pause (3 sets /
3 stretch x 10 reps)
https://www.youtube.com/shorts/VF_
QQ6_54Tc
3. Leg Extensions
2 feeder sets x 8–10 reps
3 sets x 8 reps
1 set x 10 double drop-set
https://www.youtube.com/shorts/
IHps11BloUM
4. Lying
Hamstring Curl
1 feeder set x 8 reps
2 sets x 10 reps
https://www.youtube.com/shorts/
VDzfryjXeX8
5. Hack Squat or Pendulum
(Quad Focused)
2 feeder sets x 6–8 reps
3 sets x 12 reps
Drop set 3 sets x 10 reps
Hack squat: https://www.youtube.com/
shorts/Drf0V3JSyds
Pendulum: https://www.youtube.com/
shorts/bMAmWgE-8Y8
6. Bulgarians
1 feeder set x 8–10 reps
3 sets x 15 reps
https://www.youtube.com/shorts/
tecQNRvzbBY
7. Leg Press (Quad
Focused)
1 feeder set x 10 reps
5 sets x 12 reps
(30 second Rest with feet up)
https://www.youtube.com/shorts/
rokbllYXSrA
SHOULDERS/
ARMS
1. Rear Delts Cable Flys
2 feeder sets x 8–10 reps
3 sets x 10 reps
https://www.youtube.com/shorts/rQSN1huXhXE
2. Cable Side Lateral
2 feeder sets x 12–15 reps
3 sets x 10 reps
1 set x double drop-set
(3 total sets x 8–10 reps)
https://www.youtube.com/shorts/d91h4RagQjA
3. Seated Dumbbell Shoulder
Press
2–3 feeder sets x 6–8 reps
2 sets x 10 reps
1 drop-set (2 total sets x 10 reps /
use 75% weight on last set)
https://www.youtube.com/shorts/3QOkS9T_B8Q
4. Dumbbell Side Lateral /
Front Raise
3 sets x 12 reps
https://www.youtube.com/shorts/f0snDn4MJ6M
5. Cross Cable Triceps
Extensions
1 feeder set x 10–12 reps
3 sets x 8–10 reps
1 set x failure
https://www.youtube.com/shorts/KC4cK307Hs4
6. Dumbbell Static Holds
3 sets x 10 reps
Increasing weight to failure on 3rd set
https://www.youtube.com/shorts/92Zuvj7MYAQ
7. Dips
1 set x 10 reps
2 sets x failure
https://www.youtube.com/shorts/gv4_8dqdwdY
8. Dumbbell Curl x
Hammer Curl Super Set
3 sets of each x failure
https://www.youtube.com/shorts/sqwnxqOUzyE
9. EZ Bar Cable Curls
3 sets x failure
https://www.youtube.com/shorts/MrgnfAWjTxY
10. Cable Rear Delts Flys
4 sets x 10 reps
https://www.youtube.com/shorts/rQSN1huXhXE
11. Shrugs
2 feeder x 12 reps
3 sets x 10 reps
https://www.youtube.com/shorts/YuPoSa-_NAE
DISCLAIMER: Vaughn Walker is not a doctor or registered dietitian. The contents of this document should not be taken
as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem—nor is it intended to replace
the advice of a physician. All advice is hypothetical and for entertainment purposes only. Always consult your physician
or qualified health professional on any matters regarding your health. All documents included or exchanged between
RAW Nutrition Supplement Co LLC, Vaughn Walker, and the RECIPIENT are not to be copied, sold or redistributed
without consent of RAW Nutrition Supplement Co LLC.
