A Top 40 Weightlifting Blog

Monday, June 14, 2010

Crazy Legs, and Shoulders

Switching my work outs to a cardio base is awesome. Today's work out really kicked my arse!

Warm Up - 5 minutes stationary bike.

*super set the following (no rest).
Squats - 3 sets/10 reps/135, 185, 225lbs.
Lying Leg Curls - 3 sets/10 reps/70lbs.
Leg Extensions - 3 sets/20 reps/70lbs.
Sit Ups - 3 sets/15 reps.
Jog 200m, Walk Jog 200m (x3).
Stationary Bike (med high intensity) - 2 minutes (x3).

*super set the following (no rest).
Standing Shoulder Press - 3 sets/10 reps/95, 115, 115lbs.
Single Arm Side Laterals - 3 sets/10 reps/25lbs.
Stationary Bike - 3 sets/2.5 minutes.

Finished off everything with a walk around the block. The whole work out took about 1hr 20minutes. I checked my heart rate when riding the bike and it was any where from 150 to 160BPM. Great cardio work out. I think I'll be ready for my PT test when I can do this work out with no walking during the full 400m to the end of my street and back for three sets.


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