Saturday Night Rip It Up Legs and Shoulders
450 walking lunges, no weights, no breaks until its over(next time I am using weights, my legs are freaky and already need more of a challenge). Drop that knee down low!
Leg press machine: 30 reps no weights, 15 reps with 2-45lbs plates, 12 reps adding 2-25lbs plates, 10 reps adding 2 more 25lbs plates, 8 reps adding 2-10lbs plates, strip all the weight and rep it to 30 reps. 30 seconds rest in between each set. Bring those knees all the way to your chest!
Step ups: 15lbs dumbbells, 12 reps each leg
Superset with straight arm lateral raises: light weight(8-10lbs) 15 reps
Cable Glute Kickbacks: on a bench, 12.5lbs, 15 reps each leg
Superset one arm cable lateral raise: straight arm, light weight, 15 reps each arm. Lower arm down slowly.
Superset straight legged dead lift 12 reps, heavy weight(I used a 70lbs barbell)
Seated Cable Shoulder Press: 15 reps, press arms all the way up, down slow
Superset One Legged Deadlift: 15lbs, 12 reps each leg
Dumbbell Reverse Fly: 15lbs, 12 reps
Barbell forward and back shoulder press: 30lbs barbell, press bar above head and lower behind neck, press over head and lower in front of face. Alternate until 20 reps is reached.
Reverse Grip Shoulder Press 12 reps 3 sets. Use a barbell
- Angelique K