[ad_1]
A true leg day always involves squats. And in this case, two different types of squats. Back squats for the traditional heavy lifting, and front squats for more core activation and indirect mobility work.
We’re not going to sugar-coat this one, this leg and shoulder workout is long, and it’s tough. But, if you’re already following something like our total-body redemption plan (which this is a part of) you’re already used to putting in the work.
The Leg Exercises
1. Back Squat
Sets: 3 Reps: 8-10
2. Front Squat
Sets: 3 Reps: 8-10
3. DB Plie Squat
Sets: 4 Reps: 8-12
4. DB Step Up
Sets: 4 Reps: 8-12
5.Walking Lunge
Sets: 3 Reps: 8-12
6. Glute bridge
Sets: 3 Reps: 10 (+ 2 second hold)
Rest: 30-45 seconds between sets (60-90 seconds between sets of squats, if necessary)
The Shoulder Exercises
1. Neutral-grip DB Press
Sets: 5 Reps: 10-12
2. DB High Pull
Sets: 4 Reps: 10-12
3. Front Cable Raise
Sets: 3 Reps: 10-12
4. Side Cable Raise
Sets: 3 Reps: 10-12
5. Rear Cable Raise
Sets:3 Reps:10-12
6. Face Pull
Sets: 3 Reps: 15
Rest: 30-45 seconds between sets (60-90 seconds between sets of squats, if necessary)
Follow Mike on Instagram, Facebook, and Twitter
[ad_2]
Source link