5/19/19 Sunday – Legs and Shoulders

Afternoon Workout

Sunday, May 19, 2019 at 3:53 PM

Shoulder Press (Machine)

Set 1: 45 lb × 10

Set 2: 95 lb × 5

Set 3: 110 lb × 5

Set 4: 110 lb × 5

Set 5: 110 lb × 5

Set 6: 110 lb × 5

Set 7: 110 lb × 5

Lateral Raise (Dumbbell)

Set 1: 20 lb × 7

Set 2: 20 lb × 7

Set 3: 20 lb × 7

Front Raise (Dumbbell)

Set 1: 20 lb × 7

Set 2: 20 lb × 7

Set 3: 20 lb × 7

Reverse Fly (Dumbbell)

Set 1: 25 lb × 6

Set 2: 25 lb × 6

Set 3: 25 lb × 6

Squat (Barbell)

Set 1: 110 lb × 5

Set 2: 200 lb × 3

Set 3: 200 lb × 3

Set 4: 200 lb × 3

Shrug (Barbell)

Set 1: 175 lb × 8

Set 2: 175 lb × 8

Set 3: 175 lb × 8

Reverse Crunch

Set 1: +15 lb × 12

Set 2: +15 lb × 12

Set 3: +15 lb × 12

Vacuum Pose

Set 1: 10 reps

Set 2: 10 reps

Set 3: 10 reps

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