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