- (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
Category: Legs
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