Shoulders and Leg Day (July 7, 2014)

Workout is a descending ladder for the first three (3) pairs of exercises and a failure pair at the end of the workout.
Each set is a rep count of 1-2-1 (one second contraction, two second extension, one second reset).
Rest 45 seconds at the end of each pair grouping but no rest between exercises.

First Pair
Set 1
Lateral Raise (10-14 RM)
Squat into Shoulder Press (8-10 RM)
Set 2
Lateral Raise (10-12 RM)
Squat into Shoulder Press (10-12 RM)
Set 3
Lateral Raise (8-10 RM)
Squat into Shoulder Press (10-14 RM)

Second Pair
Set 1
Lateral Raises (10-14 RM)
Olympic Bar Squat (8-10 RM)
Set 2
Lateral Raise (10-12 RM)
Olympic Bar Squat (10-12 RM)
Set 3
Lateral Raise (8-10 RM)
Olympic Bar Squats (10-14 RM)

Third Pair
Set 1
Front Raise (10-14 RM)
Weighted Lunge (8-10 RM)
Set 2
Front Raise (10-12 RM)
Weighted Lunge (10-12 RM)
Set 3
Front Raise (8-10 RM)
Weighted Lunge (10-14 RM)

Failure Set
Shoulder or Arnold Press (14-18 RM)
Olympic Bar Calf Raises (20-24 RM)