DAY FOUR is back at the weights again—this time, it’s legs and shoulders.
This is a long one, I know. I considered reconfiguring the plan, but wanted to keep it real. This has been a go-to since back-in-the-day. The two types of squats are a nice touch, and the shoulder workout will really get the blood pumped.
Back Squat 3 x 8-10 reps
Front Squat 3 x 8-10 reps
DB Plie Squat 4 x 8-12 reps
DB Step Up 4 x 8-12 reps
Walking Lunge 3 x 8-12 reps
Glute bridge 3 x 10 (+ 2 second hold)
Neutral-grip DB Press 5 x 10-12 reps
DB High Pull 4 x 10-12 reps
Front Cable Raise 3 x 10-12 reps
Side Cable Raise 3 x 10-12 reps
Rear Cable Raise 3 x 10-12 reps
Face Pull 3 x 15 reps
Rest 30-45 seconds between sets (60-90 seconds between sets of squats, if neccessary)