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Friday Week 11:
Legs, Shoulders & Abs!

Friday Week 11: Cardio:

55 minutes of intense cardio.

Friday Week 11: Training:

Warmup:

• 5-10 minutes of cardio

Legs:

• Sumo Leg Press - Warmup Set - 12-15 reps
• Sumo Leg Press - 3 Working Sets - 15 reps
• Reverse Hack Squat - 3 Working Sets - 15 reps
• Leg Extensions - 3 Working Sets - 15 reps

Shoulders:

• Shrugs - Warmup Set - 12-15 reps
• Shrugs - 3 Working Sets - 12-15 reps
• Flex Shoulder Raises - 3 Working Sets - 12 reps
• Dumbbell Shoulder Press - 3 working Sets - 12 reps

Abs:

• Lying Leg Raises - 3 Working Sets to failure

Cooldown:

• 5-10 minutes of cardio

Click Here For A Printable Log Of Friday Week 11.

RELATED BODYGROUP

The 2009 Transformation Group We all want to transform our bodies and feel better about ourselves. By joining this group you should be prepared to be motivated by others. We are the contagious group of motivators! In 12 weeks we will all have defined abs and bulging biceps. Where will you be? You can't beat us so you might as well join us. [ Click here to join the group! ] [ Click here to start your own group! ]

Leave Comments About This Series On Our Forum!

Monday, Week 12!

Monday we will be training Chest, Triceps and Abs.

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