Leg Day/Shoulders
Workout:
Superset:
- Barbell front squat: 4 x 8-10. 65 lb
- Alternating cable shoulder press: 3 x 8-10, 50 lb
Superset:
- Barbell stiff-leg deadlift: 4 x 8-10. 95 lb
- bentover pulley side lateral: 3 x 8-10. 25 lb
Superset:
- smith machine chair squat: 4 x 8-10, 75 lb
- EZ Bar front raise: 4 x 8-10, 20 lb
Superset:
- One-arm overhead kettlebell squat: 4 x 8-10, 12 lb
- Arnold DB press: 3 x 8-10, 40 lb
Superset/Pyramid:
- Leg extensions: 1 x 15 – 50 lb, 1 x 12- 60 lb, 1 x 10- 70 lb, 1 x 8- 80 lb
- DB front raises: 4 x 15
- leg curls: 1 x 15- 40 lb, 1 x 12- 50 lb, 1 x 10- 60 lb, 1 x 8-70 lb
- DB side lateral raises: 4 x 15
I haven’t done front squats in a LONG time, so I didn’t lift very heavy and today I focused on building mass in both the shoulders and legs, so it was a moderate lift day. Hopefully some of my exercises will give you all some ideas to add to your workouts and make working out fun! if you ever have questions about my workouts or need some advice, feel free to email me or leave them in the comment section.
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Fitness WonderWoman,
Shay-lon xo
Be the best version of you 