Tuesday 6/20/17 – Legs and Shoulders

  • Stair Climber – 5 minutes
  • Squats – Warm up + 5 sets – 10, 5, 5, 5, 5, 5 reps
  • Standing Military Press – 4 sets + drop set – 12, 10, 8, 6, failure
  • Single Arm Overhead DB Walking Lunges – 4 sets of 20 steps
  • (Super Set) DB Front Shoulder Raises – 4 sets of 12 reps
  • (Super Set) Full Lateral Shoulder Raises – 4 sets of 12 reps with 10lbs plates
  • (Super Set) Standing Weighted Calf Raises – 4 sets – 15, 12, 10, 8 reps minimal rest
  • (Super Set) Standing Bodyweight Calf Raises – 4 sets to failure minimal rest
  • Seated Lateral Raise Machine – 4 sets + drop set – 12, 10, 8, 6, failure
  • Leg Extensions – 4 sets + drop set – 12, 10, 8, 6, failure
  • Rear Delt Cable Rope Rows – 4 sets – 15, 12, 10, 8 reps
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