Thursday 6/8/17 – Legs and Shoulders

  • Stair Climber – 5 minutes
  • Squats – Warm Up + 4 sets – 10, 12, 10, 8, 6 reps
  • Standing Military Press – 12, 10, 8, 6 reps
  • (Super Set) Weighted Standing Calf Raises – 4 sets – 20, 18, 15, 10
  • (Super Set) Body Weight Standing Calf Raises – 4 sets of 25
  • Side DB Lateral Raise – 4 sets – 12, 10, 8, 6 reps
  • Weighted Walking Lunges – 4 sets of 20 reps each side
  • (Super Set) Front Barbell Raise – 4 sets of 10 reps
  • (Super Set) Upright Barbell Row – 4 sets of 10 reps
  • Laying Hamstring Curls – 4 sets – 12, 10, 8, 6 reps
  • (Tri Set) Incline Bench Rear Delt Front Raise – 4 sets of 10
  • (Tri Set) Incline Bench Rear Delt Side Raise – 4 sets of 10
  • (Tri Set) Incline Bench Rear Delt Rows – 4 sets of 10
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