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