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Shoulders and Legs

Part of the 3-day Split Workout program.

This workout has never been performed.

Description

Concentrates on shoulder and leg exercises.

Exercise Routine

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Shoulder Press - Dumbbell, Seated

Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead...

Routine:

Set 1: 10 reps

Set 2: 10 reps

Set 3: 10 reps

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Side Lateral Raise

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...

Routine:

Set 1: 10 reps

Set 2: 10 reps

Set 3: 10 reps

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Shrugs - Dumbbell

Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop shoulders down as far as possible. Raise shoulders up as far as you can go. Then slow...

Routine:

Set 1: 10 reps

Set 2: 10 reps

Set 3: 10 reps

Small

Leg Press

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...

Routine:

Set 1: 10 reps

Set 2: 8 reps

Set 3: 6 reps

Small

Leg Extensions

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...

Routine:

Set 1: 10 reps

Set 2: 10 reps

Set 3: 10 reps

Small

Leg Curls - Lying

Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the b...

Routine:

Set 1: 10 reps

Set 2: 10 reps

Set 3: 10 reps

Small

Calf Raise - Seated, Machine

Sit on a calf raise machine. Place your upper thighs under the leg pad just above your knees. Disengage any weight lock that may be in place. Lower your heels to the lowest possible position. Slowly r...

Routine:

Set 1: 10 reps

Set 2: 10 reps

Set 3: 10 reps