Legs and Shoulders Workout

by Yuri in Yuri's Workouts

It’s been about 2 weeks since I was last at the gym – I normally do most of my workouts at home now.

But it felt good to get back there and do a great legs and shoulder workout. And did I need it.

I’m a big fan of bodyweight and kettlebell workouts, but one cannot overlook the importance of continuing to build and/or maintain your strength through progressive overload.

You simply can’t do that without a series set of dumbbells or barbells. That’s where the gym comes in.

So here’s what today’s workout looked like:

Warm-up: 

- 5 minutes jogging on treadmill 
- 2 minutes rowing at 85% max speed
- Dynamic stretching (ie. leg swings, frog walk-ins, inch worms)

Legs and Shoulders Workout:

1. Deadlifts – 5 sets (10 RM, 8 RM, 5 RM x 3 sets)

2. Barbell Push Presses – 3 sets x 8 RM

3. Front Squats – 2 sets x 6 RM

4. Back Squats –  2 sets x 6 RM

5. 1-Leg Stiff Leg Deadlifts – 2 sets x 8 RM/leg

6. Upright Rows to Shoulder Press – 2 sets x 8 RM

I have to be honest in saying that my strength has significantly gone down because I haven’t been to the gym in 2 weeks. 

That just goes to show you (and me) that consistency is the key to on-going improvement. Taking a week or more off from training only sets you back further, leaves you sore, and makes you frustrated.

I could make all the excuses I want to about not having wanted to go the gym but the reality is that I just didn’t go. 

There are results and then there are stories.

Choose results and do what needs to be done to achieve. I’ll let you know how tomorrow’s workout goes.

Tags: bodyweight, dynamic stretching, gym, kettlebell workouts, legs and shoulder workout, strength, warm-up