Legs & Shoulders Volume | Squats, Rack Pulls & Full Pump | my 405 bench press journey
Автор: LiveFrmCleveland
Загружено: 2026-01-23
Просмотров: 11
Описание:
Legs & shoulders day focused on volume, strength, and hypertrophy.
Squats, heel-elevated squats, heavy rack pulls, leg presses, hamstring curls, quad extensions, and full shoulder work with lateral raises, rear delts, shrugs, and forearms. Finished with a pump check to lock in the gains.
This is part of my overall Road to 405 bench journey, building total-body strength and muscle without shortcuts.
0:00 Intro
0:XX Squats 225 lbs 4x10
3:50 Heel-Elevated Squats 275 lbs 4x5
5:50 Heel-Elevated Squats 315 lbs 4x3
7:04 Rack Pulls 315 lbs 3x8-10
8:56 Rack Pulls 405 lbs 3x5
9:52 Hamstring Curls 180 lbs 4x10
11:38 Leg Press 7 plates each side 4x6
13:08 Rear Delt Flies 100 lbs 4x10
15:09 Cable Lateral Raises 4x10
17:15 Seated Lateral Raises 30 lbs 4x10
18:15 Wrist / Forearm Curls 3x10
20:20 Shrugs 3x10
21:36 Quad Extensions 4x until failure
22:32 Pump Check / Outro
#LegDay
#ShouldersWorkout
#Squats
#RackPulls
#LegPress
#StrengthTraining
#MuscleBuilding
#GymMotivation
#FitnessJourney
#RoadTo405
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