Friday, April 1, 2011

3/30 Legs & Shoulder Workout

So today, I decided not to do any actual weight training on legs such as barbell squats or leg presses. I decided to do more bodyweight compound movements. Since I had a workout buddy today, I made him follow this routine too.

Warm Up:
1 set 10 reps 10lbs front raises

Work Sets:
3 sets 10 reps 15lbs front raises
3 sets 10 reps 15lbs lateral raises
3 sets 10 reps 25lbs Arnold Press

Warm Up:
20-30 bodyweight squats

Work Sets:
- 100 reps of goblet squats with a 5lb medicine ball, where I would throw it to my partner and he'd catch it while squatting, and he'd throw it back with me doing the same thing.
- 100 reps step up for each leg with 5 of those things you put to increase the height including the actual board.
- 30 squat jumps onto the board with a height of 5
- 30 sideways jump over the board with a height of 3

So today's leg workout was just kind of half of what I wanted to do. We ran out of time and had to go, which is why I didn't finish. I wanted to make the leg workout more of a cardio / plyometric workout just to burn the calories off. Also trying to make it more of a HIIT workout too. I don't really want bigger legs because mine are already pretty big and I think they're kind of not proportional to my body. My intentions were to make everything 100 reps, and then also add in some jumping across the room. Like from a dead stop, jump as far as you can go, and keep on doing that. My legs were already tired from all of that, so I'll see how it goes next time I do this workout.

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