well right now we are primarily doing these movements
hamstrings= stiff legg deads
quads= hack squats/squats
biceps= barbell curls
triceps= cg bench press/push downs
chest= incline press/ low pulley cable flys
traps= smith mahine shrugs
shoulders= cable laterals, smith machine militarys, bent over cable rear laterals
back=deads, t-bar rows
calves and abs we do every workout...we chang it up, but most of the time go for high reps for one set on each calves and abs.
yeah...h.i.t. all the way everyday. a few warm up sets, one all out set utilizing rest pause, forced negatives, drop sets, static holds, and weighted stretches after the set. sometimes we incorporate one light weight pump set after the h.i.t. set in order to try to send in some nutrients to the muscle.