Back and Shoulders Workout

Day 2 last week was legs and shoulders.  I super-setted everything meaning I did a back exercise then immediately did a shoulder exercise, rested for a minute or so then resumed.
Pull-ups (yes I can only get 4 on my own but I try every week to increase 1 rep....sooooo hard!!!)  super-set with barbell push press 4 x 4(pull-ups) 10 (push-presses) Photo Cred Photo Cred Cable lat pulldown with cable upright row 4 x 10 Photo Cred Photo Cred Aussie pull-ups (You can use any low bar) and dumbbell side lat and front raises 3 x 10 Photo Cred     

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Drop set (start heavy then lighten when you can't do anymore) of kneeling cable pull-downs Whew!  My upper back was sore for several days after this one! Photo Cred

Back to the Blog!

I am trying to figure out the best way to share my workouts.  For now I am back to the blog.  I may try posting some to Instagram too.  I am also experimenting with videos on my YouTube channel as well. 

LEGS!

I completed this workout last week and let me tell you, it was probably one of the best leg workouts I have ever done!  I was sore for days.

Eventually, I would like to demonstrate my own exercises but for today...

Barbell squats: 5 x 8-12  (I start light and add weight each set.  As I add weight my reps go down.)

* Thank you, Jamie Eason, for the visual 

* Pic Cred

Narrow Leg Press: 4 x 10 with calf raises in between sets Link to demonstration

Smith Machine Lunges: 3 x 10 each leg Photo Cred

Smith Machine Hip Thrusts 3 x 10

Better visual

Donkey Kickbacks (20 each leg 2x each side) 
and Single Leg Press Machine Burnouts or Drop Set  (Start heavy and push as many out as you can, then drop your weight down each time you cannot push anymore.) Here's a better visual