Shoulders + Arms and Legs

TGIF folks!

So today’s post will have two workouts, yes, TWO!

The first will be a shoulders and arm workout and the second is legs šŸ™‚


Shoulders + Arms

Duration: 1 hr

Sets: 3

Reps: at least 12 heavy/medium

Inspired by H’s workout so far, I’ve gone back to ‘traditional’ sets. Concentrating on 1 exercise for all 3 sets before moving on.


Barbell military press- 1 warm up set and 3 working sets

Barbell upright row- last set to failure

Preacher bicep curl

Seated tricep extention- I did these on a machine that looks like a torture device. It’s safe when used correctly.

Over-hand grip bicep curl

‘Blackjack’ barbell bicep curl- 21 reps- 7 bottom half reps, 7 top half reps and 7 full reps. go slightly lighter than you normally would.

Barbell skullcrushers

Front + side dumbbell raises


Now time for the Leg workout šŸ™‚ part of the H Series

Duration: 1 hr

Sets: 3 (unless otherwise stated)

Reps: 12 heavy/medium


This is a H guided workout šŸ™‚ Heaps of drop sets…

Leg press calf raises

Seated calf raises

Smith machine calf raises using a step

*H always starts with calf raises because he hates doing them. Why 3 exercises? I don’t know…dedication?

Leg curl + drop sets + medium weight to failure

Leg extension + drop sets + medium weight to failure

45 leg press (aka the linear press- I learnt today)- starting with 1 drop set and 1 ‘regular’ set, reps to failure.

Ab crunch/ crunches


It doesn’t seem like much, but if you really push and give it all and do the drop sets full out, trust me, it’s PLENTY!


I hope you enjoy this and have a fantastic weekend!


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