Monday 3/6/17 – Legs and Shoulders

Leg Day, everyone’s favorite day. My workout partner was out of town today which prompted me to try some stuff that I don’t typically do.

  • Stair Climber – 5 minutes
  • DB Shoulder Press – 4 sets – 12, 10, 8, 6 reps
  • Standing Calf Raises – 4 sets – 12, 10, 8, 6 reps + drop set
  • Lateral Delt Fly Machine – 4 sets – 12, 10, 8, 6 reps
  • Squats – 1 pause set + 4 sets – 12, 10, 8, 6, 6 reps
    • Pause for 5 seconds at bottom of motion for pause set
  • Single Arm Cable Raises – 4 sets + drop set – 12, 10, 8, 6, 10 reps
  • Hack Squat – 4 sets – 12, 10, 8, 6 reps
  • Standing Cable Upright Rows (Rope Grip) – 4 sets – 12, 10, 8, 6 reps
  • Leg Extensions – 4 sets – 12, 10, 8, 6 reps
  • Super Set (Set of one, Immediately followed by other, then Rest)
    • Rear Delt Fly Machine – 4 sets – 12, 10, 8, 6 reps
    • Front Plate Raises – 4 sets – 12, 12, 12, 12 reps
  • Thigh Abductor Machine – 4 sets – 12, 10, 8, 6 reps
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