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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Shoulder Press (Machine Plates)
Set 1: 120 lbs x 9 
Set 2: 122.5 lbs x 8 
Set 3: 122.5 lbs x 8 

Shoulder Press (Dumbbell)
Set 1: 45 lbs x 22 
Set 2: 50 lbs x 18 
Set 3: 55 lbs x 14 

Overhead Press (Smith Machine)
Set 1: 115 lbs x 5 
Set 2: 95 lbs x 9 
Set 3: 95 lbs x 8 

Lateral Raise (Dumbbell)
Set 1: 25 lbs x 16 
Set 2: 25 lbs x 16 
Set 3: 25 lbs x 16 

Front Raise (Dumbbell)
Set 1: 25 lbs x 16 
Set 2: 20 lbs x 16 
Set 3: 20 lbs x 16 

Standing Calf Raise (Machine)
Set 1: 300 lbs x 8 
Set 2: 300 lbs x 8 
Set 3: 300 lbs x 8 

Calf Press (Machine)
Set 1: 350 lbs x 15 
Set 2: 350 lbs x 15 
Set 3: 350 lbs x 15 


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Jesse Steinhoff

Dr. Zen PHD Shoulders and Calves 2

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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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