Shoulders and Legs: Round 1

     This first round of shoulders and legs is pretty basic but is a great start to strength training/bulk lifting.  Incorporating leg exercises allows you to have a stronger base of support which in turn will increase the amount of weight that you can lift with your upper body.  Each exercise is done 4 sets of 4-8 reps increasing weight with each set. 

Lateral Cable Raises

Romainian Deadlifts

Alternating Seated Dumbbell Press

Hamstring Curls

Shoulder Shrugs

Front Squats

(video here)

Upright Dumbbell Row

Squat with Plate Raise

One handed decline medball tosses

 (Increasing core stability will increase the amount of weight that you can lift.  We have begun this exercise for 60-100 reps 2-3 times a week. )