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Workout Day 2Created by kchirene
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Summary
1 Workout / 15 Exercises
7% Cardio / 93% Strength Training
Workout Program Description
NOT A BEGINNER WORKOUT. This workout is intense on your legs and shouders the maximum time you should spend warming up is 10mins of moderate cardio exercise before hand. I'll be also Adding Workout Day 1 later this evening which works on Arms, back and abs. Abs I am doing 5 days a week - they are a set of intense exercises as my goal is to get very nice hard abs. Abs - After 1 month of these exercises I've already started developing some nice definition, The cable ...
Workouts
Legs, Shoulders, Abs
Description
Workout B Legs,shoulders and abs Maximum warmup is moderate 10min on cardio machines.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Warmup cardio 10min maximum warmup cardio. The leg exercises are intense so little cardio warmup the best. |
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Smith machine Squats 3 sets: 15 reps, 15 reps, 15 reps Squats using Smith machine 25kg |
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Smith machine Lunges 3 sets: 15 reps, 15 reps, 15 reps Lunges on the smith machine |
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Front Dumbbell Raise 3 sets: 15 reps, 15 reps, 15 reps Hold each dumbbell down by your sidess so that your palms are facing in towards your body. Suck your stomach in and hold it tight throughout the whole movement, this will activate your core and protec... |
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Side Lateral Raise 3 sets: 15 reps, 15 reps, 15 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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Leg Curls - Seated 3 sets: 20 reps, 20 reps, 20 reps Follow the directions on the seated leg curl machine. Exercise description by Bodybuilding.com |
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Leg Extensions 3 sets: 20 reps, 20 reps, 20 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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Shoulder Press - Machine 2 sets: 15 reps, 15 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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Reverse Flyes 2 sets: 15 reps, 15 reps Works the rear deltoids. Set an incline bench at the lowest possible angle. Then, with a dumbbell in each hand, lie face down on the bench so that the top of the bench is supporting your chest. Extend... |
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Crunch - Cable 3 sets: 15 reps, 15 reps, 15 reps Kneel below a high pulley. Grasp cable rope attachment and place wrists against the head. Flex hips slightly and allow the weight to hyperextend the lower back. With the hips stationary, flex the wais... |
| There are other exercises for this workout, view them in the workout detail | |
Latest Users
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BanjofancyStacey Echternach from United States |
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