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Work Out: Hardcore Shoulders and Legs

Hardcore Shoulders and Legs

This is an intermedaite shoulder and leg work-out. This work-out is perfect for individuals looking to add a multiple body part split work-out into their weekly routine. It is also a very good work-out to add if you are looking to gain strength and size.

Program Information:

Type:	Intermediate Intermediate programs may be longer, more complex and/or more straining than a beginner program. Intermediate programs challenge strength, control, balance, flexibility & power. Gain experience, mobility & strength with beginner programs before moving on to intermediate programs.
Equipment:	Equipment Required (see details)
Exercises:	15 unique

Time Requirements:

Workout Days:	one
Full Program Length:	repeatable

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Workout Instructions:

Once you have completed this workout, allow your body at least 24 hours before performing other exercises or programs. This will allow your muscles to recover and regenerate.

Begin Workout

Circuit 1

A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.

- Perform the exercises in this warm-up circuit one after another taking approximately 15 seconds rest between each one. Complete the entire circuit once before continuing on with the rest of the program.

Trunk Twist w/ Weight Plate

Reps:
30

Rest between exercises:
15 seconds

Squat Press w/ Weight Plate

Reps:
20

Rest between exercises:
15 seconds

Around the World

Reps:
10 each way

Rest between exercises:
15 seconds

Stability Ball Push-Outs

Reps:
15 per side

Rest between exercises:
15 seconds

Repeat if circuit not complete (OR)

Next if circuit is complete

Circuit 2

A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.

- Perform the exercises in this circuit one after another taking approximately 30 seconds rest between each one. Complete the entire circuit 3 times before continuing on with the rest of the program.

Barbell Squats

Reps:
10

Rest between exercises:
30 seconds

Jump Ups on Bench with Medicine Ball

Reps:
15

Rest between exercises:
30 seconds

Stationary Bike

Reps:
2 minutes

Rest between exercises:
30 seconds

Repeat if circuit not complete (OR)

Next if circuit is complete

Circuit 3

A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.

- Perform the exercises in this circuit one after another taking approximately 30 seconds rest between each one. Complete the entire circuit 2 times before continuing on with the rest of the program.

Barbell Push Press

Reps:
10

Rest between exercises:
30 seconds

Dumbbell Step-Ups

Reps:
10 per side

Rest between exercises:
30 seconds

Shoulder Raise on Bosu

Reps:
10 each way

Rest between exercises:
30 seconds

Treadmill (run)

Reps:
1 minute

Rest between exercises:
30 seconds

Repeat if circuit not complete (OR)

Next if circuit is complete

Circuit 4

A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.

- Perform the exercises in this circuit one after another taking approximately 30 seconds rest between each one. Complete the entire circuit 2 times before continuing on with the rest of the program.

Step Overs on Bench

Reps:
15 per side

Rest between exercises:
30 seconds

Reverse Fly w/ Thera-Band

Reps:
20

Rest between exercises:
30 seconds

Single Leg Crunch on Bosu

Reps:
15 per side

Rest between exercises:
30 seconds

Repeat if circuit not complete (OR)

Next if circuit is complete

Exercise - Complete this exercise once to complete the work-out..

Push Up Plank w/ Stability Ball

Sets:
1

Reps:
1 minute

Rest between sets:

Congratulations! Workout complete!

Comments/Questions/Replies about this Work Out Program:

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Disclaimer: The information provided on this site is for informational purposes only and is not a substitute for medical advice or treatment for any medical conditions. Consult with a healthcare professional before starting any diet, exercise or supplementation program, or if you have or suspect you might have a health problem..