Shoulders and Legs

So tell me, how are you feeling after that chest and tricep workout the other day? If you say sore, then I would say you are doing things right! In my last blog, we talked about why our muscles become sore. Today, let’s talk about ways to deal with these sore muscles. The best way to treat sore muscles is with ice and heat. Apply an ice pack for 15 minutes, followed by a heat pack for another 15 minutes, and back again1. Studies have shown alternating cold with hot to be highly effective in promoting both circulation and muscle recuperation1. Another way to help with soreness would be a low-dose, over-the-counter painkillers-and Ibuprofen in particular, which has specifically been shown to decrease muscle soreness1. Well, now that it is time for those muscles to rest, let’s move on to our next workout!

So today we will be working our shoulders and legs. Unlike our back/bicep and chest/tricep workout, these two muscles do not work together. They are at the complete opposite ends of our bodies. In this case, you will not need to focus on having that timed rest in between the two shoulder and leg exercises. You will, however, need to make sure that from your shoulder exercise to your next shoulder exercise, you get that one and half to two minutes’ rest. But with having leg exercises in between your shoulder exercises, that should take up your rest time.

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The shoulder exercises we are going to focus on today include3:

• Dumbbell shoulder press
• Cable lateral raises
• Low pull row to neck

The leg exercises we are going to focus on today include2:

• 

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  Barbell squats
• Straight leg deadlifts
• Leg extensions

When performing these exercises, they will be done just like our previous workouts. You will take one shoulder exercise, dumbbell shoulder press, and complete this for a set of 12 reps. Following the exercise, you will then jump into your leg exercise, barbell squats, for a set of 12 reps. After this set is when you will need to make sure your shoulders have had a minute and half to two minutes’ rest since your shoulder exercise. Once you have, then you will repeat this for four sets, first a set of 12, 10, 10 and then 8 reps. After completing these 4 sets, you will then move on to the next shoulder and leg exercises.

Don’t forget form is everything! Start off light weight then go heavier when you are ready!

Enjoy your shoulder and leg day!

Always remember to stretch the muscles you worked after your workout!

References:

1By by Shawn Perine. (n.d.). Tips for Relieving Muscle Soreness. Retrieved October 17, 2016, from http://www.mensfitness.com/training/pro-tips/tips-for-relieving-muscle-soreness

2Quadricep Exercises & Quadricep Workouts. (n.d.). Retrieved October 17, 2016, from http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/7/muscle/quadriceps

3Shoulder Exercises & Shoulder Workouts. (n.d.). Retrieved October 17, 2016, from http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/12/muscle/shoulders