Day 2 - Option 2 - Legs / Shoulders

An alternative legs/shoulders day for the beginner 3 day split.

Exercise Click to show details in new window	Notes
General Warm-up	5 minutes of warm-up - cardio machine, jog etc.
Press-up	A few press-ups to get blood flowing
Squat - Safety	A few bodyweight squats to get blood flowing
Leg Press	20 reps - light weight - warmup
Leg Press	20 reps
Leg Press	20 reps
Leg Press	20 reps
Hamstring Curl	12 reps
Hamstring Curl	12 reps
Calf Raise - bodyweight	Single leg - on step for full ROM - to failure
Calf Raise - bodyweight	Single leg - on step for full ROM - to failure
Sissy squat	Hold for as long as possible
Shrug - Barbell	12 reps
Shrug - Barbell	12 reps
Front Raise - cable - single arm	15 reps
Lateral raise - dumbell	15 reps
Rear lateral raise - cables	15 reps
Running	Add 15 mins cardio if fat loss is a goal.