Day 5 -- Legs/Shoulders
Activity
Squat
Take a slightly wider than
shoulder width stance with
toes pointed out slightly,
position the bar squarely on
your shoulders and begin to
squat down. Make sure your
knees do not extend beyond
your toes as you squat. (A
spotter is recommended with
this exercise)
Sets
Reps
Weight
3
12
0
3
12
0
3
12
0
3
12
0
3
12
0
Leg extension
Hook your feet under the
pad, keeping your back
stable begin raising your legs
up till they are parallel to the
floor. At the top of the
movement squeeze your legs
and slowly lower the weight
to the starting position and
repeat.
Lying leg curl
Lie on the machine and
secure your heels under the
pad, grasping the handles or
the bench begin to curl your
legs toward your buttocks.
Slowly lower the weight to
the starting position and
repeat.
Lunges
Stand upright and position
the bar firmly on your
shoulders, step forward with
one foot and kneel, slowly
return and step forward with
the other foot and repeat. (A
variation is to use dumbbell
hanging at your sides instead
of the barbell.)
Stiff-leg deadlift
Bend over keeping your legs
locked and grasp bar with a
comfortable grip, slowly
stand up bringing the weight
up the plain of your body. As
you reach the upright
position push your pelvis out
and shoulders back to lock
in.
Side laterals
Stand with dumbbells in
front of you, palms facing
each other and elbows
slightly bent. Slowly raise
the weight out to the sides
bringing your upper arms inline with shoulders. Slowly
lower the weight and repeat.
3
12
0
3
12
0
3
12
0
Dumbbell press
Begin with dumbbells at
shoulder level, palms out,
slowly press the weight
overhead and return to
starting position.
Front raises
This can be done using either
a barbell or dumbbells. Begin
with weight in front of your
legs, palms facing in
shoulder width apart. Slowly
raise the weight straight out
in front of you until your
arms are parallel to the floor,
then slowly lower to starting
position and repeat.