Thursday 3/23/17 – Legs and Shoulders

• (Super Set) Hammer Grip Front Raises Alternating- 4 sets of 10 reps each arm
• (Super Set) Full Lateral Shoulder Fly – 4 sets of 12 reps with 10lbs plates
• Squats – Pause Set + 4 sets – 10, 12, 10, 8, 6 reps
• Seated DB Shoulder Press – 4 sets – 12, 10, 8, 6 reps
• Hack Squat – 4 sets – 12, 10, 8, 6 reps
• (Super Set) Rear Delt Fly Machine – 4 sets – 12, 10, 8, 6 reps
• (Super Set) Front Plate Raise – 4 sets of 12 reps
• Seated Calf Raises (Heavy) – 4 sets to failure
• Shrugs – 4 sets to failure
• Leg Extensions – 4 sets – 12, 10, 8, 6 reps