Brutal Shoulder and Leg Day!! Mark Degollado
Today was 3 circuits, 4-5 exercises each circuit with 2-5 sets.
Video is the 1st circuit x3 sets which consisted of the following:...
Leg Extensions: 15-20 reps 110-130lbs.
Dumbbell Squats: 15 reps 45lbs.
Dumbbell Shoulder Press: 12 reps 40lbs.
Kettle Bell Swings: 15 reps 73lbs.
2nd Circuit x2 sets
Goblet Squats (Drop Set) 100-80-70lbs. 10-15-20 reps
Dumbbell Walking Lunges (Waist Level): 40lbs. x6-10 steps each leg
Rear Delt Seated Press: 75-50-25lbs. each side 10-12-12
Kettle Bell Upright Rows: 73lbs. x15 reps
3rd Circuit x5 sets
Smith Machine Squats: 70lbs. each side x15 reps
Smith Machine Calf Raise: 70lbs. each side x20 reps
Barbell Shrugs (Front and back): 225-315-405-455-455-405-315-225lbs. x10 reps tiffany blue styled items to wear for a prom
Dumbbell Lateral Raise: 20lbs. x20 reps
Seated Calf Raise: 90-115lbs. x20 reps