exercise
muscles worked
volume ratios
shoulders
- anterior delts40
chest
- mid chest50
arms
- triceps45
core
- abs40
- hip flexors35
legs
- quads100
- hamstrings25
glutes
- glute max60
calves
- gastrocnemius30
- soleus15
exercise
muscles worked
volume ratios
shoulders
chest
arms
core
legs
glutes
calves