Tuesday 3/14/17 – Legs and Shoulders

  • Seated DB Shoulder Press – 4 sets – 12, 10, 8, 6 reps
  • Standing Calf Raises – 4 sets to failure
  • Standing Military Press – 4 sets – 12, 10, 8, 6 reps
  • Squats – Pause set + 4 sets – 10, 12, 10, 8, 6 reps
  • Single Arm Cable Raises – 4 sets – 12, 10, 8, 6 reps
  • Legs Extensions – 4 sets – 12, 10, 8, 6 reps
  • Super Set
    • Alternating Hammer Grip Front Raises – 4 sets of 10 per arm
    • Full Lateral Side Raises – 4 sets of 12 with 10lbs plate
  • Leg Press – 4 sets – 12, 10, 8, 6 reps
  • Shrugs – 4 sets to failure
  • Laying Hamstring Curls – 4 sets -12, 10, 8, 6 reps
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