Legs and Shoulders
Never Skip A Monday
Rule no 1 to working out is, Never skip a Monday. If you give a lazy start to the week, your whole week will be ruined, Always have the energy, the zeal to work towards a new body. And a Monday should have the maximum energy as you have stored alot of energy from saturday and sunday, So kick off that laziness and get back to a new workout routine with Zin Aditi.
Changing the plan, we would now be working on two muscles a day and on every alternate day we would either indulge in cardio and core workout or a circuit training. Circuit training has been said to give the best results if you are on the reduction mode.
Starting the week with an intense workout and our instructor's favourite muscle, I m sure you all might have guessed it right by now. 'Legs Day' . We will be combining the legs with shoulders.
A quick advice by Zin Aditi, load some caffeine before the workout to keep yourself energetic throughout the workout. it could be a cup of Black coffee or green tea. (Consume coffee only under proper health conditions, Avoid in case of Migraine, hormonal imbalance, high blood pressure etc.)
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 | Cycling | 5 minutes | |||
2 | Squat and press | Set 1 | 20 repetitions | ||
Set 2 | 20 repetitions | ||||
Set 3 | 20 repetitions | ||||
CIRCUITS | |||||
CIRCUIT 1 | |||||
ROUND 1 | ROUND 2 | ||||
S. No. | Exercise | Repetitions/Time | S. No. | Exercise | Repetitions/Time |
1 | Front squats | 20 repetitions | 1 | Front squats | 15 repetitions |
2 | Lateral raise | 20 repetitions | 2 | Lateral raise | 15 repetitions |
ROUND 3 | |||||
S. No. | Exercise | Repetitions/Time | |||
1 | Front squats | 12 repetitions | |||
2 | Lateral raise | 12 repetitions | |||
CIRCUIT 2 | |||||
ROUND 1 | ROUND 2 | ||||
S. No. | Exercise | Repetitions/Time | S. No. | Exercise | Repetitions/Time |
1 | Sumo squats | 20 repetitions | 1 | Sumo squats | 15 repetitions |
2 | Arnold press | 20 repetitions | 2 | Arnold press | 15 repetitions |
ROUND 3 | |||||
S. No. | Exercise | Repetitions/Time | |||
1 | Sumo squats | 12 repetitions | |||
2 | Arnold press | 12 repetitions | |||
CIRCUIT 3 | |||||
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 | Front raise | 20 repetitions | 2 | Front raise | 15 repetitions |
ROUND 3 | |||||
S. No. | Exercise | Repetitions/Time | |||
1 | Leg extension | 12 repetitions | |||
2 | Front raise | 12 repetitions | |||
CIRCUIT 4 | |||||
ROUND 1 | ROUND 2 | ||||
S. No. | Exercise | Repetitions/Time | S. No. | Exercise | Repetitions/Time |
1 | Leg curl | 20 repetitions | 1 | Leg curl | 15 repetitions |
2 | Rear delt fly | 20 repetitions | 2 | Rear delt fly | 15 repetitions |
ROUND 3 | |||||
S. No. | Exercise | Repetitions/Time | |||
1 | Leg curl | 12 repetitions | |||
2 | Rear delt fly | 12 repetitions | |||
CIRCUIT 5 | |||||
ROUND 1 | ROUND 2 | ||||
S. No. | Exercise | Repetitions/Time | S. No. | Exercise | Repetitions/Time |
1 | Calf raises | 20 repetitions | 1 | Calf raises | 18 repetitions |
2 | Shrugs | 20 repetitions | 2 | Shrugs | 18 repetitions |
ROUND 3 | |||||
S. No. | Exercise | Repetitions/Time | |||
1 | Calf raises | 15 repetitions | |||
2 | Shrugs | 15 repetitions |
VIDEO TUTORIALS
- Squat and press
- Front squats
- Lateral raise
- Sumo squats
- Arnold press
- Leg extension
- Front raise
- Leg curl
- Rear delt fly
- Calf raises
- Shrugs
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