FULL LEG WORKOUT: 3-D SHOULDER WORKOUT

SQUATS- 5 SETS- 12/10/10/8/8 REPS NO REST BETWEEN EXERCISES

INCREASE WEIGHT 5-10% EACH SET 45-60 SECS REST MAX BETWEEN EACH SUPERSET
3-2-1 TEMP
60-90 SECONDS REST

CONVENTIONAL DEADLIFT-5 SETS- 12/10/10/8/8 REPS SUPERSET#1- DUMBBELL PRESS- 5 X 10 ONE HAND
INCREASE WEIGHT 5-10% EACH SET CABLE REAR LATERALS- 5X 10
90-120 SECONDS REST
SUPERSET#2- SMITH MACHINE SHOULDER PRESS-
BULGARIAN SPLIT SQUAT 4X10 PLATE FRONT RAISES- 4X10
4 SETS-10 REPS EACH LEG DROP-SET:SMITH MACHI2NE SHOULDER PRESS-1X8/
WITH BARBELL OR DUMBBELLS FOR RESISTANCE A.M.R.A.P
60 SECS REST
Levantar prato frente - 1 X 10
HYPEREXTENSIONS-DROP SET
5 HEAVY USING BARBELL / 5 REPS LIGHT JUST BODY WEIGHT
1 SECOND PAUSE ON EACH BODY WEIGHT REP SUPERSET#3- FACE PULLS- 4X10 SHOULDER SHRUGS-
60 SECS REST 4X 5SLOW/8-10FAST

SUPERSET-MODERATE -HEAVY SUPERSET#4- CABLE LATERAL RAISES- 3X10

4 SETS ALTERNATING DUMBBELL FRONT RAISES-3X10
LEG EXTENSIONS/ LEG CURLS(OR STIFF LEG DUMBBELL
DEADS)
10 REPS EACH EXERCISE
REST AFTER BOTH FOR 45 SECONDS
SHORT PERIOD AND FOCUS ON PUMP

CALF RAISES(SEATED ON STANDING)-HEAVY

3 x 10-12 REPS-TOES FORWARD
3 x 10-12 REPS-TOES IN
3 x 10-12 REPS-TOES OUT
30-45 SECONDS REST AFTER EACH SET
BICEP Shoulder

MID RANGE CURLS: 25 /20/ 15/ 10 STANDING BARBELL PRESS

45 SECS MAX REST 4 sets @ 15/12/10/8 reps
Increase the weight every set by roughly 5%
Weight should be challenging but not impossible to finish
SUPER SET each set.
DUMBBELL CURLS 60 SECS REST MAX
HAMMER CURLS
4 X 10 EACH DUMBBELL SHOULDER PRESS
REST 45 SECS AFTER EACH SUPERSET 3 sets @ 12/10/8 reps
1 Super Set @ 8 reps heavy/ 15 reps half the weight
EZ BAR 21 CURLS 60 SECS REST MAX
7
7 SUPERSET
7 Dumbbell Shoulder Shrugs/ Bent over rear laterals
3 SETS TOTAL Shrugs- 4 Sets @ 15 reps 5 reps- (3 secs pause/3 sec
45 SECS REST MAX negative) 10 reps normal tempo
Bent over rear laterals- 4X 12
DEADHANG PREACHER CURLS 60 SECS REST MAX
3 X 12
45 SECS MAX REST SUPERSET
Face Pulls with external rotation / Single arm lateral raises
CABLE HIGH CURLS
3X15 Face pulls------4 sets @ 15/12/12/10
45 SECS MAX REST Lateral raises-4 sets @ 10 reps each arm
45 SECS REST MAX