SHOULDERS & LEGS
WARMUP: 5 mins on stairmaster, treadmill, bike or elliptical
WORKOUT:
Seated Dumbbell Shoulder Press - 3x12* 1st set warmup
Seated Dumbbell Arnold Press - 2x15 (alternate one set reg next set is arnold)
Alternating Front/Lateral Raise(one arm front & other arm lateral at the same time) - 3x20*
superset w/ Barbell Upright row - 3x20
Reverse Pec Deck(both arms & palms facing away) - 3x15* slow and concentrated
superset w/ Posterior Dumbbell Raise(15 each arm) - 3x30* slow and concentrated
*Dynamic Stretching*
Leg Press - 4x15* 1st set warmup
Machine Leg Extension - 3x15
Machine Leg Curl - 3x15
Machine Calf Raise(all 3 positions for a total of 9 sets) - 3x15
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.JPG)
great workout felt great all day will be feeling it tomorrow great site
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