Cast Iron Training, The Iron Cave, D.P. Prior, Nameless Dwarf and Deadlifting

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CAST IRON TRAINING 

(formerly Derek Prior Personal Training): 

D.P. PRIOR 

(author)

Current Training

DAY 1: BACK, BICEPS, FOREARMS

Dead Lift: 5x3-5

Dumbbell Row: 3x8-12

Cable Row: 3x8-15

Lat Pull Down: 3 x 8-12

Bent Over Rear Deltoid: 3 x 8-20

Biceps & forearms

DAY 2: CHEST, SHOULDERS, TRICEPS

Smith Machine Incline Press: 2x8-12

Bench Press: 2x8-12

Incline Dumbbell Press: 2x8-15

Incline Fly: 2x8-12

Smith Machine Shoulder Press: 2x8-12

Alternating Dumbbell Shoulder Press: 2x8-12

Alternating Lateral Raise: 2x8-20

Dips: 2x8-12

Smith Machine Close Grip Bench Press: 2x8-12

Triceps

DAY 3: LEGS

Squats: 5x6-10

Smith Machine Lunge: 3x8

Leg Extension: 3x10-20

Leg Curl: 3x8-12

Smith Machine Calf Raise: 3x8-12