Monday 6/3/17 – Legs and Shoulders 

  • Stair Climber – 5 minutes
  • (Super Set) Rear Delt Fly Machine (Heavy) – 4 sets – 12, 10, 8, 6 reps
  • (Super Set) Front Plate Raises – 4 sets to failure
  • Walking Lunges – 4 sets of 20 reps (10 per side)
  • Standing DB Military Press – 4 sets +drop set – 12, 10, 8, 6, failure
  • Squats – 4 sets – 12, 10, 8, 6 reps
  • Lateral Shoulder Raise Machine – 4 sets + drop set – 12, 10, 8, 6, failure
  • (Super Set) Seated Calf Raises – 4 sets to failure
  • (Super Set) Standing Bodyweight Calf Raises – 4 sets to failure
  • Upright Rows – 4 sets – 12, 10, 8, 6 reps
  • Leg Extensions – 4 sets + drop set – 12, 10, 8, 6, reps
  • Cable Rope Rear Delt Row – 4 sets – 12, 10, 8, 6 reps
  • Standing Calf Raise Machine (Heavy) – 4 sets – 12, 10, 8, 6 reps
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