Day 4 - Leg / Shoulder Workout B

Day 4 - Leg / Shoulder Workout B

Hi everyone, hope you guys are having  great day! Today, we are back with day 4 of the 6 day workout program. We are going to be targeting the legs and shoulders for the second time this week. This workout is very similar to the first leg and shoulder workout but there are some differences.

Legs

Squats3x8-12
Lunges 3x16-24 steps (8-12 steps each leg)
Leg extension 4x10-15
Seated Leg Curl - 4x10-15
Lying Leg Curl - 4x10-15
Leg Press Calf Raises 5x10-15
Seated Calf Raises 5x10-15

As you see, the only difference is the substitution of Leg press with lunges. The reason I don't perform both of them is that my legs are usually taxed after squats and leg press and I can't really keep proper form. Lunges are an exercise in which I try to perform each rep very slowly and focus on the contraction and I don't grab much weight when performing these. You can also perform these with only your bodyweight if you are a beginner. Alright, moving on to shoulders.

Shoulders

Shoulder Press 3x8-12

Dumbbell Side Lateral Raises 3x8-12

Unilateral Dumbbell Side Lateral Raise 3x8-12

Reverse Pec Deck 3x8-12

Facepulls 3x8-12

Dumbbell Shrug 4x10

The first thing you might notice is that I perform the same exercise twice. First, I perform side lateral raises with both arms at the same time. Afterwards, I drop the weight and perform them at a much slower tempo.

Hope you guys enjoyed the workout! Don't be afraid to tweet me any comments or questions @luigibucci_ . 

If you haven't already, check out the previous 3 days of the program here:

Day 1 - http://luigibuccifitness.blogspot.ca/2015/10/day-1-legshoulder-workout-a.html

Day 2 - http://luigibuccifitness.blogspot.ca/2015/10/day-2-chest-triceps-abs-workout.html

Day 3 - http://luigibuccifitness.blogspot.ca/2015/10/day-3-back-biceps-forearms-workout-a.html

Subscribe not to miss day 5 of the workout!