Take another five-minute rest, and then it s time to move on to some heavy barbell shrugs. Even though you re going heavy, make sure you use perfect form. Make each rep a full one by bringing the weight up as high as you can and really squeezing your trapezius muscles at the top before lowering the bar very slowly. Workout 2 Quads, Hams and Lower Back Start with another light aerobic warmup on the stationary bike or treadmill and get your blood flowing into those legs, then move to the squat rack. Use the 5x5 method, as described for rows in workout 1.
Squats are a hard exercise.
If you don t get more than two or three reps on your last set, that s fine. Stick with it until the five reps are fairly easy on all three sets, then add weight. Top Don t wimp out on squats. Make sure you go deep on each rep, to where your hips are parallel to your knees. Squats and deadlifts are the most productive things you do in the gym.