Dumbbell shoulders and legs workout

Finally I broke a sweat during today’s workout! Ever since my lumbar spine injury more than a month ago, I either rested or only did bodyweight/ground-based resistance band workouts. This morning was the first time in a while my heart rate went up high, my breathing was heavy, and I was sweating! It felt good.

Here’s my training program (long-ass stretching routine omitted):

SHOULDERS (5kg DB)
1-1/2 rep style to failure DB Scaptions ==>
DB Overhead Press
2 SETS (2 MINUTES REST B/W SETS)

DB Scaptions x 8 reps ==> Holding Isometric
3 SETS (60 SECOND REST B/W SETS)

SMOLDERING SHOULDERS (2 ROUNDS)
DB Side Laterals 1-1/2 style x F ==>
Bicep Curl + Tip Press x F ==>
DB Wide Arc Presses x F

LEGS
(1 MINUTE REST B/W SETS)
Bodyweight Squat with dowel * 20
Reverse Lounge * 20

5-sec pause each rep at the bottom
Pause Squat with dowel * 10

DB Reverse Lounge * 10
(5kg in each hand)

Crush-grip 10 kg Goblet Squat * F

DB front squat * F
(5kg in each hand)

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