DR.Squats’s BodyBlog

Seated Machine Side Laterials 3 x 8-12 (80,90,120)

Seated Dumbell Shoulder Press 4 x 8 (40, 50, 60, 65)

Bent Over Dumbell Laterials 4 x 8-10 (30, 40, 40, 45)

Wide Grip Up right rows 3 x 10 ( 75, 95, 115)

Barbell Shrugs 3 x 12-20 ( 135, 225, 275)

Dumbell Shrugs 3 x 10-12 ( 60, 80, 100)

Stair Master 15 Minutes

Stretching 10 Minutes

Well it has been a while but i decided to write the blogs again, just incase people were wondering. So I guess i should get to it huh? well here it is!

Leg Extentions 3 Sets x 20 (100, 100, 100)

Front Squats 4 Sets x 8-12 (95, 135, 185, 205)

Barbell Squats 3 Sets x 6 (135, 225, 315)

Lying Leg Curls 3 Sets x 8-12 (100, 100, 100)

Leg Press [ feet should width] 3 Sets x 8 ( 2 Plates a side, 4 Plates a side, 7 Plates a side)

Stiff Leg     lifts 4 Sets x 8 ( 135, 205, 225, 275)

Walking Lunges 2 Sets x 50 feet (95, 95)

Standing Calf Raises 4 Sets x 8-15 (225, 225, 275, 275)

Seated Calf Raises 4 Sets x 8-15 ( 1 Plate, 2 Plates, 2 Plates, 3 Plates)

Stair Master 15 Minutes

Stretching 10 Minutes