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



















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