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
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