Thursday

THURSDAY 01/18/18:

Lower Body: Assistance: 3 Sets/ 8 reps on all exercises.

- Hamstring: single leg RDL: hold kettle bell or dumbbell

- Quad: single leg squat: L/R OR leg extension: L/R
 
- Calf: seated or standing calf raise

Upper: Assistance: Shoulders: 3 sets on all exercises

- seated or standing dumbbell over head press: L/ R: 6 reps

- barbell upright row: 10 reps

- front delt plate raise: 15 reps

- dumbbell lateral (side) raise: L/ R: 15 reps