Leg and Shoulder Workout

1A.  Smith Machine Squat 3 sets of 20 using 20lbs of weight

1B.  Stiff Leg Dead lift 3 sets of 20 using 2 20lb dumbbell weights

Rotate 1A and 1B until you have done 3 sets of each. Rest for 2 minutes. Skip for 1 minute then continue to next set.

2A.  Leg Extension Machine 3 sets of 20 at 55lbs of weight

2B. Leg Press Machine 3 sets of 20 at 130 lbs of weight

Rotate 2A and 2B until you have done 3 sets of each. Rest 2 minutes. Skip 1 minute then continue to next set.

3A.  Hip Extension 3 sets of 20 with a 25 lb weight on groin

3B.  Standing Calf Raise 3 sets of 20 holding a 25 lb weight

Rotate 3A and 3B until you have done 3 sets of each. Rest 2 minutes. Skip 1 minute then continue to next set.

4A.  Overhead Shoulder Press 3 sets of 15 using 2 15 lb weights

4B.  Lateral Raise 3 sets of 15 using 2 10lb weights

Rotate 2A and 2B until you have done 3 sets of each. Rest 2 minutes. Skip 1 minute then continue to final exercise.

5A.  Shoulder Threes . 10 of each position using 2 10 lb weights

Cool down and stretch