Monday 4/10/17 – Legs and Shoulders

  • 5 minute Stair Climber
  • Squats – Pause Set + 4 sets – 10, 12, 10, 8, 6 reps
  • Standing Military Press – 4 sets – 12, 10, 8, 6 reps
  • Seated Calf Raises – 4 sets to failure
  • Lateral Shoulder Raises – 4 sets – 12, 10, 8, 6 reps
  • Leg Extensions – 4 sets + Drop Set – 12, 10, 8, 6 reps, failure
  • One Arm Cable Shoulder Raises – 4 sets – 12, 10, 8, 6 reps each side
  • Lying Hamstring Curls – 4 sets – 12, 10, 8, 6 reps
  • Single Arm T-Bar Shoulder Press – 4 sets – 12, 10, 8, 6 reps each side
  • Hack Squats (Heavy) – 4 sets – 12, 10, 8, 6 reps
  • (Super Set) Lying DB Incline Rear Delt Fly – 3 sets of 10 – 5-10lbs Dumbbells 
  • (Super Set) Lying DB Incline Front Raises (Pinkies Up) – 3 sets of 10 – 5-10lbs Dumbbells
  • (Super Set) Lying DB Rear Shoulder Row – 3 sets of 10 – 5-10lbs Dumbbells
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Monday 4/3/17 – Legs and Shoulders

  • 5 Minutes Stair Climber
  • DB Shoulder Press – 4 sets – 12, 10, 8, 6 reps
  • Standing Calf Raise Machine – 4 sets to failure
  • (Super Set) Hammer Grip Front Raises – 4 sets – 12, 12, 12, 12 reps each arm 
  • (Super Set) Full Lateral Plate Raises – 4 sets – 12 reps each set w/ 10lbs plates
  • Hack Squat – 4 sets – 12, 10, 8, 6 reps
  • Lateral Shoulder Raises – 4 sets – 12, 10, 8, 6 reps
  • Leg Extensions- 4 sets + drop set – 12, 10, 8, 6 reps, failure
  • Upright Barbell Shoulder Rows – 4 sets – 12, 10, 8, 6 reps
  • Seated Hamstring Curls – 4 sets – 12, 10, 8, 6 reps
  • Rear Delt Fly Machine – 4 sets – 12, 10, 8, 6 reps
  • Seated Calf Raises – 4 sets + drop set to failure

Tuesday 3/28/17 – Legs and Shoulders

  • 5 minutes Stair Climber
  • Seated Military Press – 4 sets – 12, 10, 8, 6 reps
  • Donkey Calf Raise – 4 sets – 12, 10, 8, 6 reps
  • Single Arm Lateral Cable Raise – 4 sets – 12, 10, 8, 6 reps each arm
  • Hack Squat – 4 sets – 12, 10, 8, 6 reps
  • Standing DB Shoulder Press – 4 sets – 12, 10, 8, 6 reps
  • Hip Abductor Machine – 4 sets – 12, 10, 8, 6 reps
  • (Super Set) Rear Delt Fly Machine – 4 sets – 12, 10, 8, 6 reps
  • (Super Set) Front Plate Raises – 4 sets 15 reps
  • Squats – Pause Set + 4 sets – 10, 12, 10, 8, 6 reps
  • Shrugs – 4 sets to failure
  • Laying Hamstring Curls – 4 sets – 12, 10, 8, 6 reps

Thursday 3/23/17 – Legs and Shoulders

  • (Super Set) Hammer Grip Front Raises Alternating- 4 sets of 10 reps each arm
  • (Super Set) Full Lateral Shoulder Fly – 4 sets of 12 reps with 10lbs plates
  • Squats – Pause Set + 4 sets – 10, 12, 10, 8, 6 reps
  • Seated DB Shoulder Press – 4 sets – 12, 10, 8, 6 reps
  • Hack Squat – 4 sets – 12, 10, 8, 6 reps
  • (Super Set) Rear Delt Fly Machine – 4 sets – 12, 10, 8, 6 reps
  • (Super Set) Front Plate Raise – 4 sets of 12 reps
  • Seated Calf Raises (Heavy) – 4 sets to failure
  • Shrugs – 4 sets to failure
  • Leg Extensions – 4 sets – 12, 10, 8, 6 reps

Tuesday 3/14/17 – Legs and Shoulders

  • Seated DB Shoulder Press – 4 sets – 12, 10, 8, 6 reps
  • Standing Calf Raises – 4 sets to failure
  • Standing Military Press – 4 sets – 12, 10, 8, 6 reps
  • Squats – Pause set + 4 sets – 10, 12, 10, 8, 6 reps
  • Single Arm Cable Raises – 4 sets – 12, 10, 8, 6 reps
  • Legs Extensions – 4 sets – 12, 10, 8, 6 reps
  • Super Set
    • Alternating Hammer Grip Front Raises – 4 sets of 10 per arm
    • Full Lateral Side Raises – 4 sets of 12 with 10lbs plate
  • Leg Press – 4 sets – 12, 10, 8, 6 reps
  • Shrugs – 4 sets to failure
  • Laying Hamstring Curls – 4 sets -12, 10, 8, 6 reps

Thursday 3/9/17 – Legs and Shoulders

  • Stair Climber – 5 minutes
  • Squats – Pause set + 4 sets – 10, 12, 10, 8, 6 reps
  • Standing Military Press – 4 sets – 12, 10, 8, 6 reps
  • Standing Calf Raise Machine – 4 sets to failure
  • Super Set
    • Alternating Hammer Grip Front Shoulder Raise – 4 sets – 10, 10, 10, 10 reps per arm
    • Full Lateral Side Raises – 4 sets – 12, 12, 12, 12 reps
  • Hack Squats – 4 sets – 12, 10, 8, 6 reps
  • Upright Cable Rows – 4 sets – 12, 10, 8, 6 reps
  • Leg Extensions – 4 sets – 12, 10, 8, 6 reps
  • Rear Delt Flys – 4 sets – 12, 10, 8, 6 reps
  • Donkey Calf Raises – 4 sets to failure
  • Seated DB Shoulder – 4 sets – 12, 10, 8, 6 reps

Monday 3/6/17 – Legs and Shoulders

Leg Day, everyone’s favorite day. My workout partner was out of town today which prompted me to try some stuff that I don’t typically do.

  • Stair Climber – 5 minutes
  • DB Shoulder Press – 4 sets – 12, 10, 8, 6 reps
  • Standing Calf Raises – 4 sets – 12, 10, 8, 6 reps + drop set
  • Lateral Delt Fly Machine – 4 sets – 12, 10, 8, 6 reps
  • Squats – 1 pause set + 4 sets – 12, 10, 8, 6, 6 reps
    • Pause for 5 seconds at bottom of motion for pause set
  • Single Arm Cable Raises – 4 sets + drop set – 12, 10, 8, 6, 10 reps
  • Hack Squat – 4 sets – 12, 10, 8, 6 reps
  • Standing Cable Upright Rows (Rope Grip) – 4 sets – 12, 10, 8, 6 reps
  • Leg Extensions – 4 sets – 12, 10, 8, 6 reps
  • Super Set (Set of one, Immediately followed by other, then Rest)
    • Rear Delt Fly Machine – 4 sets – 12, 10, 8, 6 reps
    • Front Plate Raises – 4 sets – 12, 12, 12, 12 reps
  • Thigh Abductor Machine – 4 sets – 12, 10, 8, 6 reps