Without a doubt in my mind cardio is my least favorite. So today I decided to get one of those days out of my way by doing some before and after my lifting workout.
- Warm UP
- Bike-15 minutes
- Shoulder Super set- Warm-up
- Band Pulls- 25 reps x 2
- Side Pull-in: elbow bent
- Side Pull-out: elbow bent
- Push ups- 10 reps x 2
- Legs
- Barbell Squats 15, 12, 10, 8, 6
- 15 being the lightest weight or warm up weight *Shouldn't be hard.
- Gradually add weight *6 should be tough, but not to straining.
- Leg press 10 x 3
- Quad Extension 15 reps x 3
- Hamstring Extension 15 x 3
- Sumo Dumbbell Squat 10 x 3
- Bent Over Dead lift 10 x 3
- Walking Lunges- 12 x 3
- Glute Press 15 x 3
- Standing Calf Raises 15 x 3
- Sitting Calf Raises 15 x 3
- Cool Down
- Bike-15 minutes
- Shoulder Super set- Warm-up
- Band Pulls- 25 reps x 2
- Side Pull-in: elbow bent
- Side Pull-out: elbow bent
- Push ups- 10 reps x 2
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