Thursday 4/20/17 – Legs and Shoulders

  • 5 minutes Stair Climber
  • Squats – Pause Set + 4 sets – 10, 12, 10, 8, 6 reps
  • Standing Military Press – 4 sets + drop set – 12, 10, 8, 6, failure
  • Leg Extensions (Heavy) – 4 sets – 12, 10, 8, 6 reps
  • Lateral Shoulder Raises – 4 sets – 12, 10, 8, 6 reps
  • Standing Calf Raise Machine – 4 sets – 12, 10, 8, 6 reps
  • Wide Grip Upright Shoulder Rows – 4 sets – 12, 10, 8, 6 reps
  • Hack Squats – 4 sets – 12, 10, 8, 6 reps
  • Machine Side Lateral Raise – 4 sets + drop set – 12, 10, 8, 6, failure
  • Lying Hamstring Curls – 4 sets – 12, 10, 8, 6 reps
  • Cable Rope Rear Delt Row – 4 sets + drop set – 12, 10, 8, 6, failure
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