Thursday 3/9/17 – Legs and Shoulders

  • Stair Climber – 5 minutes
  • Squats – Pause set + 4 sets – 10, 12, 10, 8, 6 reps
  • Standing Military Press – 4 sets – 12, 10, 8, 6 reps
  • Standing Calf Raise Machine – 4 sets to failure
  • Super Set
    • Alternating Hammer Grip Front Shoulder Raise – 4 sets – 10, 10, 10, 10 reps per arm
    • Full Lateral Side Raises – 4 sets – 12, 12, 12, 12 reps
  • Hack Squats – 4 sets – 12, 10, 8, 6 reps
  • Upright Cable Rows – 4 sets – 12, 10, 8, 6 reps
  • Leg Extensions – 4 sets – 12, 10, 8, 6 reps
  • Rear Delt Flys – 4 sets – 12, 10, 8, 6 reps
  • Donkey Calf Raises – 4 sets to failure
  • Seated DB Shoulder – 4 sets – 12, 10, 8, 6 reps
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