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Intermediate Legs and Shoulder workout

Created by lightstorm

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Summary

1 Workout / 9 Exercises

0% Cardio / 100% Strength Training

Workout Program Description

From bodybuilding.com

Workouts

Description

From bodybuilding.com

Suggested Schedule

This workout should be done weekly on:
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Small 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...

Missing Shrugs-Dumbbell
2 sets: 10 reps, 8 reps

Missing Upright Rows
2 sets: 10 reps, 10 reps

Small 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...

Small 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...


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