LEG/SHOULDER

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

mhecker on January 19, 2010

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

Endurance

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Thighs, Calves, Shoulders, Trapezius, Back

Tags:

Legs, Shoulders

Description

This is for Day 2 of a 3 day a week split

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	135 lbs.	10	60
	205 lbs.	12	60
	225 lbs.	12	60
	225 lbs.	12	60
Stiff-Legged Deadlifts	185 lbs.	12	60
	185 lbs.	12	60
	185 lbs.	12	60
Angled Leg Press	305 lbs.	12	60
	305 lbs.	12	60
	305 lbs.	12	60
Calves
Standing Calf Raises	100 lbs.	15	60
	100 lbs.	15	60
	100 lbs.	15	60
Shoulders
Front Dumbbell Raises	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
Lateral Dumbbell Raises	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
Seated Barbell Front Press	95 lbs.	12	60
	95 lbs.	12	60
	95 lbs.	12	60
Machine Rear Deltoid Extensions	90 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
Trapezius
Dumbbell Shrugs	205 lbs.	12	60
	205 lbs.	12	60
	205 lbs.	12	60
Back
Cable Chop (Woodchopper)	15 lbs.	25	60
	15 lbs.	25	60
	15 lbs.	25	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-

No comments have been posted yet.