Guest guest Posted August 3, 2007 Report Share Posted August 3, 2007 Today I did Slow & Heavy Legs & Shoulders. I stuck with the same way I've been doing except I did 25 reps for the legs at 3 sets. Here's how it went: LEGS: front lunges- 11 lb dumb bells ( 1 set) barbell squats - 36 lb 25 reps- 3 sets reverse lunges - 11 lb dumb bells- 1 set barbell static lunges- 36 lb 25 reps (per side) 2 sets side lunges- ( I replaced these with calve raises) dumbbell plie squats- 22 lb 25 reps- 3 sets ( I was frying by this point) dumbbell calf raises- my calves were done after this round. SHOULDERS: 13 reps/ 3 sets Front raise- 10 lb - 3 sets Side Lateral Raise- 12 lb ( 1 set) 10 lb ( 2 sets) Posterier Delt raise- 6 lb - 3 sets Seated overhead press- 18 lb- 2 sets ( had to stop on the last few of the last set) lying side hinge- 4 lb- 3 sets Though I didn't follow the workout as is, I got an excellent burn. My legs are feeling so fried right now. Not sure if I'll workout Saturday or Sunday, I'll play it by ear as usual. Have a great weekend and stay cool!!! *~**~*Get a sneak peek of the all-new AOL.com. Quote Link to comment Share on other sites More sharing options...
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