Today I worked on strengthening and toning up my legs. Within my workout I did some squats on the smith machine, but if you are not sure if you have the right form, or even have/had a knee or back injury, I don't suggest you do squats with the barbell. You can substitute it with hack squats, or leg press and you will still get a good leg workout. It is very important to stay safe while working out, if you sustain an injury at any time, it will undo all the hard work and long hours you have been putting into the gym. With that being said, here's a summary of my workout today:
5 minute warmup jog
Warmup set: one set of lunges. 10 reps with 10lb dumbells in each hand
Smith Machine Squats 135lb 10 reps, 155lb 10 reps, 165lb 10 reps
Calf Raises 95lb 25 reps, 115lb 25 reps, 115lb 25 reps
Leg press 50lb 15 reps, 70lb 15 reps, 90lb 15 reps
Extensions 50lb 15 reps, 55lb 15 reps, 55lb 15 reps
Curls 50lb 15 reps, 55lb 15 reps, 55lb 15 reps
I decided to double up and do two major muscle groups since I was super busy this week and didn't have too many days to go to the gym. When I finished my leg workout I got started on shoulders:
Shrugs 20lb 20 reps, 22.5lb 20 reps, 25lb 20 reps
Lateral arm raises 10lb 15 reps x3
Front same as lateral
I only did three exercises for shoulders because I already did a full leg workout and I don't want to over tax my body, especially when I am doing two major muscle groups. Also three really good and effective exercises should really be enough to work any given muscle.
Then I cooled down on the elliptical for 10 mins and that concluded today's leg and shoulders workout
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