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05.4.2013

Legs & Shoulders (Day 21) – 5/4

Legs & Shoulders
Legs:
5min cardio (walking/jumping jacks – warm up)
3 – barbell bulgarian split squats
     3 – superset with weighted step ups
4 – plate loaded leg press
3 – walking dumbbell lunges
3 – squat jumps (45sec)
     3 – superset with high knees (45sec)

Shoulders:
3 – Arnold dumbbell shoulder press
3 – cable upright rows with EZ bar
3 – bent over rear delt dumbbell flys

TIP OF THE DAY: I get a lot of questions regarding how to work through injuries, especially on leg days. There are a lot of movements that are bothersome to the knees and back, so its best to not push it, but rather to work around it. For instance, I have a severe arch in my back, so traditional barbell squats often irritate it, causing me to lose proper form. Instead, I use moderate weight, only pushing myself on days where my back isn’t acting up. I suggest picking other movements that entail the same muscle groups. In my case, because a squat is a compound movement that targets the quads, hamstrings, and glutes, I substitute with movements like the leg press or walking lunges. You’re not losing benefits, rather furthering your results through preforming workouts that work best for you.

Bulgarian split squats – going for feeling and pump today, which I get best by using low weight, proper form, and high reps
Daily Dose of Motivation: It’s not just about the body you earn. It’s about getting one step closer to pure, utter happiness.
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