Leg Day Dr Zen PHD

Dr. Zen PHD Shoulders and Calves 2

Dr Zen Back and Biceps 2

Arms Dr Zen PHD

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Rear Delt Reverse Fly (Dumbbell)
Set 1: 15 lbs x 30 
Set 2: 15 lbs x 30 
Set 3: 15 lbs x 28 

Rear Delt Reverse Fly (Cable)
Set 1: 37.5 lbs x 32 
Set 2: 45 lbs x 28 
Set 3: 45 lbs x 28 

lying db reverse flyes
Set 1: 17.5 lbs x 30 
Set 2: 17.5 lbs x 30 
Set 3: 17.5 lbs x 30 

side seated reverse pec deck
Set 1: 60 lbs x 30 
Set 2: 60 lbs x 28 
Set 3: 60 lbs x 26 

Shoulder Press (Machine Plates)
Set 1: 85 lbs x 16 
Set 2: 87.5 lbs x 16 
Set 3: 90 lbs x 14 

Lateral Raise (Dumbbell)
Set 1: 17.5 lbs x 30 
Set 2: 17.5 lbs x 30 
Set 3: 17.5 lbs x 28 

Front Raise (Dumbbell)
Set 1: 17.5 lbs x 30 
Set 2: 17.5 lbs x 30 
Set 3: 17.5 lbs x 28 

Standing Calf Raise (Machine)
Set 1: 200 lbs x 15 
Set 2: 200 lbs x 15 
Set 3: 200 lbs x 15 

Calf Press (Machine)
Set 1: 277.5 lbs x 31 
Set 2: 290 lbs x 24 
Set 3: 290 lbs x 24 


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Jesse Steinhoff

Shoulders and Calves Dr Zen PHD

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Leg Day Dr Zen PHD

Dr. Zen PHD Shoulders and Calves 2

Dr Zen Back and Biceps 2

Arms Dr Zen PHD

Leg Day Dr Zen PHD

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