What up Steemians! Here's gym workout number 2!
This one is a Leg and Shoulder dominant workout for INTERMEDIATE or better lifters. Make sure when we're performing our Push Press we're dropping the hips back as we bend those knees and let's please keep our weight in our heels and 'drop dat azz back' as we squat so our knees stay behind our toes (and healthy).
Legend
s.s - Superset (to be performed immediately after above exercise).
x(#) - Number of Reps. 'x12 x10 x8' would mean 12 reps the first set, 10 the 2nd and 8 the 3rd.
(#)x - Number of Sets. 2x = 2 sets.
Complex - 1 big set of multiple exercises
Power
Push Press - x10 x10 x10
s.s. Squat Jump - x15
Legs
Back Squat - x12 x10 x8
Lunge Complex - 2x
^ Forward Lunge w/Dumbbell - x10ea
^ Side Lunge w/Dumbbell - x10ea
^ Backwards Lunge w/Dumbbell x10ea
Shoulders
Dumbbell Shoulder Press x12 x10 x8
s.s. DB Lateral Raise - x10
s.s. DB Post Delt Raise - x10
Auxiliary
Calve Raise - x50
DB Curl - x25 x25
DB Overhead Tricep Extention - x25 x25
Core (Perform as circuit 2x)
Crunches x50
Side Crunch x25ea
Plank Hold 1:00 Min
Glute Bridge Hold 1:00 Min
STRETCH OUT!