Monday 4/3/17 – Legs and Shoulders

  • 5 Minutes Stair Climber
  • DB Shoulder Press – 4 sets – 12, 10, 8, 6 reps
  • Standing Calf Raise Machine – 4 sets to failure
  • (Super Set) Hammer Grip Front Raises – 4 sets – 12, 12, 12, 12 reps each arm 
  • (Super Set) Full Lateral Plate Raises – 4 sets – 12 reps each set w/ 10lbs plates
  • Hack Squat – 4 sets – 12, 10, 8, 6 reps
  • Lateral Shoulder Raises – 4 sets – 12, 10, 8, 6 reps
  • Leg Extensions- 4 sets + drop set – 12, 10, 8, 6 reps, failure
  • Upright Barbell Shoulder Rows – 4 sets – 12, 10, 8, 6 reps
  • Seated Hamstring Curls – 4 sets – 12, 10, 8, 6 reps
  • Rear Delt Fly Machine – 4 sets – 12, 10, 8, 6 reps
  • Seated Calf Raises – 4 sets + drop set to failure
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