Legs and Shoulder


'Squat, because no one ever wrote a song on a small ass'


Almost towards the end of the week, and here we are with our trainer's very favourite workout. Zin Aditi goes insane the day she trains legs. That sweat and the pain are the two things that encourage her to train legs as hard as you can. You are not done with your workout until you look ugly and drenched. If you are easily able to sit on you toilet seat after this workout then I am sure you didn't give your 100% to this one.

Video tutorials of the exercises from Bodybuilding.com and Youtube.com are mentioned below, kindly refer them before performing any workout. The posture of the body needs to be correct in order to hit the muscle you are training for accurately.

This workout can be performed by both Males and Females. Approximately an hour is required to complete this workout.



LEGS AND SHOULDERS
WARM UP
S. No. Exercise Repetitions/Time
1 Spinning 2 minutes
2 Crosstrainer 2 minutes
CIRCUIT 1
S. No. Exercise Repetitions/Time
1 Squats Set 1 25 repetitions
Set 2 25 repetitions
Set 3 25 repetitions
Set 4 25 repetitions
2 Shoulder press 25 repetitions
3 Front raise 25 repetitions
4 Lateral raise 25 repetitions
5 Shrugs 25 repetitions
CIRCUIT 2
Round 1 Round 2
S. No. Exercise Repetitions/Time S. No. Exercise Repetitions/Time
1 Leg extension 20 repetitions 1 Leg extension 15 repetitions
2 Squat and press 20 repetitions 2 Squat and press 15 repetitions
3 Lunge and front raise 20 repetitions 3 Lunge and front raise 15 repetitions
4 Leg curl 20 repetitions 4 Leg curl 15 repetitions
5 Lateral raise 20 repetitions 5 Lateral raise 15 repetitions
Round 3
S. No. Exercise Repetitions/Time
1 Leg extension 10 repetitions
2 Squat and press 10 repetitions
3 Lunge and front raise 10 repetitions
4 Leg curl 10 repetitions
5 Lateral raise 10 repetitions
SHRUGS
S. No. Exercise Repetitions/Time
1 Shrugs 20 repetitions
2 Shrugs 15 repetitions
3 Shrugs 10 repetitions
STRETCH FOR LEGS AND SHOULDERS


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