Tuesday 3/28/17 – Legs and Shoulders

  • 5 minutes Stair Climber
  • Seated Military Press – 4 sets – 12, 10, 8, 6 reps
  • Donkey Calf Raise – 4 sets – 12, 10, 8, 6 reps
  • Single Arm Lateral Cable Raise – 4 sets – 12, 10, 8, 6 reps each arm
  • Hack Squat – 4 sets – 12, 10, 8, 6 reps
  • Standing DB Shoulder Press – 4 sets – 12, 10, 8, 6 reps
  • Hip Abductor Machine – 4 sets – 12, 10, 8, 6 reps
  • (Super Set) Rear Delt Fly Machine – 4 sets – 12, 10, 8, 6 reps
  • (Super Set) Front Plate Raises – 4 sets 15 reps
  • Squats – Pause Set + 4 sets – 10, 12, 10, 8, 6 reps
  • Shrugs – 4 sets to failure
  • Laying Hamstring Curls – 4 sets – 12, 10, 8, 6 reps
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