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.)

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

1. Squat and press
2. Front squats
3. Lateral raise
4. Sumo squats
5. Arnold press
6. Leg extension
7. Front raise
8. Leg curl
9. Rear delt fly
10. Calf raises
11. Shrugs