Tuesday 4/25/17 – Legs and Shoulders

  • Stair Climber – 5 mins
  • Squats – Pause set + 4 sets – 10, 12, 10, 8, 6 reps
  • Side Raises – 4 sets + drop set – 12, 10, 8, 6, failure
  • Lying Hamstring Curls – 4 sets – 12, 10, 8, 6 reps
  • Seated Arnold Press – 4 sets – 12, 10, 8, 6 reps
  • Leg Extensions – 4 sets + drop set – 12, 10, 8, 6, failure
  • (Super Set) Rear Delt Fly Machine – 4 sets – 12, 10, 8, 6 reps
  • (Super Set) Front Plate Raises – 4 sets of 12 reps
  • Leg Press – 4 sets – 12, 10, 8, 6 reps
  • Seated Side Raise Machine – 4 sets of 25 reps
  • Wide Grip Upright Barbell Rows – 4 sets – 12, 10, 8, 6 reps
  • (Super Set) Seated Calf Raise Machine – 4 sets to failure – minimal rest
  • (Super Set) Standing Body Weight Calf Raises – 4 sets to failure – minimal rest
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