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Intermediate Legs and Shoulder workoutCreated by lightstorm
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Workout Programs → Intermediate Legs and Shoulder workout
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Summary
1 Workout / 9 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
From bodybuilding.com
Workouts
Shoulders and Legs
Description
From bodybuilding.com
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Shoulder Press - Machine 3 sets: 10 reps, 10 reps, 10 reps These machines can vary but make sure that the seat height is low enough so that when you sit in it your shoulders are below handle height. Select a light weight to start with, you can always increase... |
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Arnold Dumbbell Press 4 sets: 10 reps, 10 reps, 10 reps, 10 reps Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows flexed. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to st... |
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Side Lateral Raise 2 sets: 10 reps, 10 reps Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight... |
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Shrugs-Dumbbell 2 sets: 10 reps, 8 reps |
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Upright Rows 2 sets: 10 reps, 10 reps |
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Leg Press 3 sets: 8 reps, 8 reps, 8 reps Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your kn... |
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Leg Extensions 2 sets: 8 reps, 8 reps Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowes... |
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Lunges - Dumbbell 3 sets: 8 reps, 8 reps, 8 reps Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you ... |
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Calf Raise - Dumbbell, Standing 3 sets: 8 reps, 8 reps, 8 reps Place a wooden block or something similar on the ground that is at least 2 - 3 inches tall. Grasp a dumbbell in each hand. Position your toes and balls of feet on the block with arches and heels exten... |
Latest Users
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babyg131from United States |
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mikepackerfrom United States |
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reiffsmShaun Reiff from Pearland, Texas |
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