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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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

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

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

Saturday 5/27/17 – Legs and Shoulders

  • Stair Climber – 5 minutes
  • Squats – Pause set + 4 sets – 10, 12, 10, 8, 6 reps
  • Military Press – 4 sets + drop sets – 12, 10, 8, 6, failure
  • Leg Press – 4 sets – 12, 10, 8, 6 reps
  • Rear Delt Fly Machine – 4 sets + drop set – 12, 10, 8, 6, failure
  • (Super Set) Standing Calf Raise Machine – 4 sets to failure
  • (Super Set) Standing Bodyweight Calf Raises – 4 sets to failure
  • Single Arm Landmine Shoulder Press – 4 sets – 12, 10, 8, 6 reps each side
  • Seated Calf Raises (Heavy) – 4 sets + drop set – 12, 10, 8, 6, failure
  • Upright Wide Grip Barbell Rows – 4 sets – 12, 10, 8, 6 reps
  • Hack Squats – 4 sets – 12, 10, 8, 6 reps
  • Shrugs – 4 sets to failure

Monday 5/22/17 – Legs and Shoulders

  • Stair Climber – 5 minutes
  • Squats – pause set + 4 sets – 10, 12, 10, 8, 6 reps
  • Seated DB Shoulder Press – 4 sets + drop set – 12, 10, 8, 6, failure
  • Legs Extensions – 4 sets – 12, 10, 8, 6 reps
  • Barbell Front Shoulder Raise – 4 sets – 12, 10, 8, 6 reps
  • Laying Hamstring Curls – 4 sets – 12, 10, 8, 6 reps
  • Side Delt Raises – 4 sets – 12, 10, 8, 6 reps
  • (Super Set) Standing Weighted Calf Raises – 4 sets to failure
  • (Super Set) Standing Bodyweight Calf Raises – 4 sets to failure
  • Cable Rear Delt Rope Pull –  4 sets – 12, 10, 8, 6 reps
  • Seated Calf Raises –  4 to failure
  • Shrugs – 4 sets to failure

Thursday 4/20/17 – Legs and Shoulders

  • 5 minutes Stair Climber
  • Squats – Pause Set + 4 sets – 10, 12, 10, 8, 6 reps
  • Standing Military Press – 4 sets + drop set – 12, 10, 8, 6, failure
  • Leg Extensions (Heavy) – 4 sets – 12, 10, 8, 6 reps
  • Lateral Shoulder Raises – 4 sets – 12, 10, 8, 6 reps
  • Standing Calf Raise Machine – 4 sets – 12, 10, 8, 6 reps
  • Wide Grip Upright Shoulder Rows – 4 sets – 12, 10, 8, 6 reps
  • Hack Squats – 4 sets – 12, 10, 8, 6 reps
  • Machine Side Lateral Raise – 4 sets + drop set – 12, 10, 8, 6, failure
  • Lying Hamstring Curls – 4 sets – 12, 10, 8, 6 reps
  • Cable Rope Rear Delt Row – 4 sets + drop set – 12, 10, 8, 6, failure