Monday 4/10/17 – Legs and Shoulders

  • 5 minute Stair Climber
  • Squats – Pause Set + 4 sets – 10, 12, 10, 8, 6 reps
  • Standing Military Press – 4 sets – 12, 10, 8, 6 reps
  • Seated Calf Raises – 4 sets to failure
  • Lateral Shoulder Raises – 4 sets – 12, 10, 8, 6 reps
  • Leg Extensions – 4 sets + Drop Set – 12, 10, 8, 6 reps, failure
  • One Arm Cable Shoulder Raises – 4 sets – 12, 10, 8, 6 reps each side
  • Lying Hamstring Curls – 4 sets – 12, 10, 8, 6 reps
  • Single Arm T-Bar Shoulder Press – 4 sets – 12, 10, 8, 6 reps each side
  • Hack Squats (Heavy) – 4 sets – 12, 10, 8, 6 reps
  • (Super Set) Lying DB Incline Rear Delt Fly – 3 sets of 10 – 5-10lbs Dumbbells 
  • (Super Set) Lying DB Incline Front Raises (Pinkies Up) – 3 sets of 10 – 5-10lbs Dumbbells
  • (Super Set) Lying DB Rear Shoulder Row – 3 sets of 10 – 5-10lbs Dumbbells
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