TweetSo I ended up adding yesterdays shoulders to today legs. It was long, and probably not the best idea, but I did it. Feeling good, and very hungry!


Legs:

Leg extensions – 2 warm-up sets with lighter weights X 30 reps

Squats (wide stance) – 6 X 8

Seated leg curl – 4 X 8, last set to failure

Single leg deadlift (foot on bench) – 4 X 8

Glute hip raises (floor with BB or smith machine) – 4 X 8


Seated calf raises – 3 X 20


Standing calf raises – 3 X 20



Shoulders:



Arnold press – 4 X 8

Rear delt machine – 4 X 8, last set to failure

Alternating seated single-arm DB press – 4 X 8

Front delt DB raises, super-set with upright rows – 4 X 8

Lateral raises – 4 X 8, last set is a drop-set

Rear delt cable fly – 4 X 8

Cardio 20 minutes