Ok so I'm posting two workouts; yesterday's and today's.
Yesterday's workout: shoulders
Smith machine military press-3x10
SUPERSET-(upright dumbbell rows & standing barbell military press -3x10)
Incline bench front dumbbell delt raises-3x10
Rear delt barbell flyes-3x10
Lateral raises -3x10
Rear delt raises -3x10
Today's workout: Legs
Warm up- leg extensions 2 sets of 30
Wide stance barbell squat ( 2 lighter sets of 15 reps, 2 heavier sets of 15 reps)
Barbell step ups-3x10
Standing calf raises- 3x20
Lying leg curls-3x15
Abductor machine-3x20
Leg press (legs close)-3x20
Leg press (wide stance)- 3x20
Didn't do cardio. First week back to the weights in a while and I want to get my muscles used to being abused! Will resume cardio next week. Have to activate those fast twitch fibers to really build muscle!
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