Today is my favorite day of the week…Monday! I love Monday’s because I’m more focused during the week and I enjoy how my body responds to the structure. I also train legs on Monday’s which is my favorite body part to train. Today I decided to throw in some chest movements to mix things up a bit.
Take a look at my leg, chest, and calf workout:
Machine leg press 5 x 20,15,10,8,8, superset with
Machine Incline Chest press 3 x 15,12,12
Leg extensions 4 x 15,12,10,8, superset with
Weighted walking lunges with pushups using 22 lb d-bells. 10 walking lunges, stop 10 push-up with hands on d-bells on floor. 10 more walking lunges, finishing off with 10 more push-ups.
Leg curls 3 x 15,12,12
Machine flies 3 x 15,12,12
Weighted straight leg dead lifts with 22.5 lbs. d-bells 3 x 15
Sitting calf raises 3 x 15 with 10 bounces on top of last rep
Incline calf raises 3 x 15 with 10 bounces on top of last rep
For beginners only do 1-2 sets of each exercise, intermediate do 2-3 sets and advanced do 3-4 sets of each exercise. If you are a beginner always check with your doctor before starting any new training program.