So today’s post will have two workouts, yes, TWO!
The first will be a shoulders and arm workout and the second is legs 🙂
Shoulders + Arms
Duration: 1 hr
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.
Front + side dumbbell raises
Now time for the Leg workout 🙂 part of the H Series
Duration: 1 hr
Sets: 3 (unless otherwise stated)
Reps: 12 heavy/medium
This is a H guided workout 🙂 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!