Workout for Legs & Arms by Neeraj Mehta

Legs and Arms
Warm Up - Treadmill 10 min
Weighted Squats 7 reps
Leg Curls 14 reps (double pulse)
(5 Super-Sets)
Standing E-Z Barbell curls 12-9-6-6-30
Lying Triceps Extension 12-9-6-6-30
Preacher Barbell curls (up to down half curls) 8-8-8-30
Cable Triceps Extension (reverse) 8-8-8-30
Shoulder rack lunges walk (15kg es) 20 Mtrs
Front Squats 15 reps
(4 super-sets - as fast as you can)
(Note: when you do half rep hold at MCP for 2 seconds, and when use light weight always full ROM)

5 min running moderate

By Neeraj Mehta (https://en.wikipedia.org/wiki/Neeraj_Mehta)


Follow Neeraj Mehta on YouTube for more Fitness Videos : at Body Engineer Neeraj 



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