Legs and Shoulders

Today I will share my leg and shoulder routine I did yesterday. First I have to mention that I have had issues in the past with doing shoulder workouts. In high school I sort of messed up my right shoulder and it has made it difficult to get a good shoulder workout but as long as I take my time warming up I am usually okay.

Now the first thing I did after stretching out the legs and shoulders I did three sets of 20 repetitions (reps) with the leg extension machine. After doing the first set I increased the weight each set to get a bigger pump in my legs and I did an extra one or two sets of 10 reps at the end with heavy weight. I then moved on to the leg curl machine doing three sets of 20 reps and like the leg extensions I made sure to increase the weight each set and threw in one or two sets of 10 reps at the end.

Then I went to the leg press and since my legs were warmed up I started with three 45 pound plates on each side doing one set of 10. I then added another plate on each side and did another 10 reps. I did two sets of five reps adding two plates each set. I then added 25 pounds on each side and did another five reps to finish off with.

After that I did a superset with Arnold presses for shoulders and calf raisers. I did five sets of 15 to 20 reps for each exercise alternating back and forth. With the calf raisers I increased the weight by around 20 to 40 pounds each set. And with the Arnold presses I started light on the weight and slowly increased only when I felt comfortable with the weight.

Next I alternated two shoulder exercises because I did not have a whole lot of time to workout yesterday. I alternated rear delts with front delts doing front delt raises with a 25 pound weight from the bench. And with the rear delts I did revers dumbbell flys sitting not standing. Doing five sets of 10 for each exercise alternating back and forth and resting a few seconds between each.

             The last thing I did was shoulder raise machine doing three sets of drop sets starting heavy and taking off five or so pounds each set without stopping. And that is it for fit with Chris this week thanks for reading and if you have any questions about my posts feel free to comment. Tune in next week for a surprise post.

Sources: (http://cms.bbcomcdn.com/fun/images/2014/8-ways-to-make-your-rear-delts-roar-4.jpg)( http://www.bodybuilding.com/images/2016/january/5-leg-workouts-for-mass_03.jpg)( http://2.bp.blogspot.com/-O55qJw-hWvk/VGxGJgBGQVI/AAAAAAAABGM/y79iIICxlAo/s1600/Leg%2BExtension.png)( http://www.musclemag.com/content/content/6532/SeatedLegCurls1.jpg)( http://bodybuilding-wizard.com/wp-content/uploads/2014/04/machine-seated-calf-raise-2.jpg)( http://www.sweatlikeapig.com/wp-content/uploads/2012/07/arnolddiagram-470x260.jpg)( http://cdn-mf1.heartyhosting.com/sites/mensfitness.com/files/d6/images-mf-209384-11587.jpg)( http://cms.bbcomcdn.com/fun/images/2015/machine-lateral-raise-2.jpg)