Workout of the Day - April 9, 2014

It's LEG DAY!

Warm-up (don't skip this!) - 30 seconds each - 3x
- arm rotations forward and reverse
- overhead press
- pivoting uppercut
- steam engines
- squats
- high knees
- side steps

Pull-ups
-3 sets of 5 unassisted
-3 sets of 8 assisted 60lbs

SUPERSET
-seated calf raise
Set 1: 20x90
Set 2: 15x135
Set 3: 15x135
Set 4: 15x135
Set 5: 15x135

-squat press
Set 1: 15x360
Set 2: 12x450
Set 3: 10x540
Set 4: 8x630
Set 5: 8x630

SUPERSET
-Quadriceps Extension
Set 1: 12x100
Set 2: 12x125
Set 3: 10x150
Set 4: 8x150
Set 5: 8x150

-Hamstring Curl
Set 1: 12x100
Set 2: 10x100
Set 3: 10x100
Set 4: 10x100
Set 5: 10x100

-Standing Calf Raise
Set 1: 20x150
Set 2: 20x175
Set 3: 20x200
Set 4: 15x200
Set 5: 12x200

SUPERSET
-Hip Adductor
5 sets 10x100

-Hip Abductors
5 Sets 10x100

-Glute/hamstring extension
Set 1: 10x100 each leg
4 sets 10x125 each leg

Final exercise
-Lunges w/ 20lb Dumbbell each hand
4 sets of 10

So, what did you do today?