Wednesday 5/31/17 – Legs and Shoulders

  • Stair Climber – 5 minutes
  • Squats – 5 sets – 12, 10, 8, 6, 6 reps
  • (Super Set) Front Barbell Raises – 4 sets of 12 reps
  • (Super Set) Upright Barbell Rows – 4 sets of 12 reps
  • Leg Extensions – 4 sets + drop set – 12, 10, 8, 6, failure
  • Rear Delt Fly Machine – 4 sets + drop set – 12, 10, 8, 6, failure
  • Hack Squats – 4 sets – 12, 10, 8, 6 reps
  • Deltoid Lateral Raise Machine – 4 sets + drop set – 12, 10, 8, 6, failure
  • (Super Set) Seated Calf Raises – 4 sets to failure – minimize rest
  • (Super Set) Standing Bodyweight Calf Raises – 4 sets to failure – minimize rest
  • Shrugs – 4 sets – 12, 10, 8, 6 reps
  • Lying Hamstring Curls – 4 sets – 12, 10, 8, 6 reps
  • Seated DB Shoulder Press – 4 sets to failure
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