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Saturday, November 24, 2012

Saturday Night Workout

While some people may have been out drinking and partying, I was in the gym busting my butt. Why? Because I love it! I just go in and do it. No need to think or force myself to do it. When you enjoy working out, it's not a big deal to do it.

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
4 sets

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)


4 sets


Seated Cable Shoulder Press: 15 reps, press arms all the way up, down slow



Superset One Legged Deadlift: 15lbs, 12 reps each leg



4 sets


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.
4 sets

Reverse Grip Shoulder Press 12 reps 3 sets. Use a barbell




- Angelique K

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