Legs and Shoulders Superset Workout:
In this routine we're doing 5 groups of 2 exercises each,we're processing as follow:
Do exercise A (Legs) than superset it with B (Shoulders) ,that means 15 seconds between the exercises ,with 1-2 minutes between the sets ,the goal here is to keep your cardio level high and the intensity much stronger while performing with a good form ,that helps burn fat and gain strength in the same time ,now that been said LET'S DO THE WORKOUT !
Warm up(Free form):
1-Arm circles
2-Standing Torso twist
3-Ups and out knees
4-Squat
5-Lunges
6-Shoulder passes (use band )
7-Shoulder rotations
8-Jumping jacks
9-Butt kicker
2-Strength Routine:
Group 1 [3 sets,10-30 reps]
A-Calve raises
B-Seated external rotator cuff rotations
Note:use light weight for the rotator cuff rotation ,with no more than 15 reps ,
In performing the calve raises you can use plates ,stand on them and suspend your hindfoot ,and squeeze your gluts to keep steady
Group 2 [5 sets,15-20 reps]
A-Step ups
B-Lateral raises
Note :use a chair for the step ups.
Group 3 [5 sets,12-20 reps]
A-Bulgarian split squat
B-Shoulder press
Notes:Start with a weight that you can at least do 20 with ,then rise it and lower you reps,
use a chair for the bulgarians,
For maximum gains do one hand shoulder press as extra reps until failure.
Group 4 [4-5 sets,12-20 reps]
A-Sumo squat
B-Front raises
Group 5 [3-4 sets ,12-30 reps]
A-Calve raises
B-Seated rear delt raises
Note:Use a chair for the seated ,bent down your chest to your knees to support your back ,and perform the raises ,focus on your rear delt ,it feels so good !
Cool Down (Free form)
1-Arm stretch
2-Isometric rotator cuff stretches
3-Standing Quad stretch
4-Inner thigh stretch
5-Deep gluts stretch
6-Calve stretches
7-Butterfly stretch
And we're done ! be positive for them gains , drink lots of water ,and eat healthy,see you next time ,Peace !
