my routine w/ shoulder & leg workouts

I always get questions about what kind of workouts I do. Sooooooo, I wanted to upload a few of my favorite workouts that I have created!

I like to start the week with shoulders on Monday because I feel so so so tired on Mondays. I like to have a lot of energy when I do legs - I do legs on Tuesdays and Thursday typically. I like to do back & chest on Wednesday. Biceps and triceps on Fridays! On the weekend I usually do just random and quicker workouts, or make up workouts that I may have missed throughout the week!

I feel like everyone's routine is different, it's all about what works for you! Personally my favorite lifts are on leg day. My legs are the strongest part of my body and I LOVE pushing myself to increase weight on these days. Therefore, I moved these to Tuesdays and Thursdays because I have more energy on these days with a lighter class load and more time to spend at the gym!

I incorporate abs & cardio into my workouts 2-3 days a week. I like to alternate which days I do each just for time constraints of being a college student. If I have extra time, I always try to add both. (Mostly because I'm a freak and I really just like to be at the gym as long as physically possible until I start feeling the guilt of all my assignments haunting me.)

HERE ARE SOME OF MY FAVORITE WORKOUTS :)

SHOULDERS:

4 x 12 face pulls on the cable
4 x 12 shoulder push downs
3 x 12 superset lateral raise and front raises
4 x 20 shrugs - increasing weight each time
4 x 15 superset overhead press and arnold press

I usually add about 20 minutes of cardio in after my lift on shoulder day! I like to walk on about 10 incline on 3.5, or a (very) light jog.

LEGS:

4 x 12 sumo squats on the smith machine
4 x 20 superset each leg donkey kicks & fire hydrants
4 x 12 each leg curtsy lunges with 15 lb weights in each hand
4 x 15 cable deadlifts
4 x 10 glute kickbacks on the cable

After leg days I thoroughly enjoy to get on the stair climber for about 10-15 minutes even though my legs feel like they're going to give out. :)

Since shoulders and legs are my favorite workouts, these are the only ones I ever really spend time creating before I go to the gym.

stay motivated 

-Hayley