Legs & Shoulders
Legs:
2 – leg extensions
2 – superset with lying leg curls on bench using a dumbbell between feet
4 – barbell squats
3 – dumbbell walking lunges
3 – bodyweight calf raises
Shoulders:
3 – cable side lateral raises
3 – cable rear delt fly
3 – dumbbell Arnold shoulder presses
TIP OF THE DAY: Set personal daily goals in the gym! I believe strongly in having a plan before walking into the gym in terms of what your workout will look like. In addition, I believe strongly in setting personal goals for each workout. If last workout, you used 15lb dumbbells for your shoulder press for 15 reps, set a goal to hit 18-20 reps or set a goal to try to get 15 reps with the 20lb dumbbells. There is even more satisfaction taken from a workout when you hit small goals!
When you just say two leg extensions does that mean you are doing 2 sets of a particular number of reps? And do you do like 3 sets of something all in a row or do you rotate through your list and then do them all multiple times?
Yes the number indicates sets. You chose the rep range that works for you based on your goals. Unless it specifies its a super set or circuit. I preform a set, rest, preform another set, etc. before moving onto the next movement.
How many times a day do you work out, or is it just once? I'm trying to set up my work out routine but since I work retail, work days are all over the place, so not sure how to start . Any suggestions?
I workout once per day; unless I do AM cardio or something, but that's just because I don't like workouts that exceed 60min.
Look at your schedule for the week & pick times each day that you can make it to the gym. Make it a like an appointment that you wont miss! Plan ahead!
Thanks that helps a lot! You're a great inspiration!