SportinStyle

Can somebody help me with a effective leg workout and shoulder?

Personally both lack, and I always come out of the gym feeling unaccomplished with them.

I don't train hard, eat right, and do the things I do for others. I do it for myself.



....did I mention the ladies too???

trHawT

Hey, Sportin!

Honestly, I only spend about 30 minutes on legs a week. I have cardio and (physical conditioning) to do in the military. It's a joke, though. I find my legs are way too sore to do cardio after workout. It goes away, though.

Legs: Squats/2 sets (maybe 3)/10-15 reps
Leg press/2 sets/10-15 reps
standing calf raise/2 sets/15 reps
leg extensions/3 sets/10 reps

That's a typical leg day.

Shoulder: shoulder press (SM)/3 sets/10-12 reps
front laterals (db)/3 sets/10-12 reps
reverse pec dec/3 sets/10-12 reps
seated press (db)/3 sets/10-12 reps

I hate my shoulders. I think I should definitely include some upright rows in my routine.
I want the roundness on the sides. Any suggestions, guys?

-trHawT-

Johnnny

Shoulders

4 sets of seated military press in the front
1 light warm up set & stretching
set 1:lbs x2-4 reps
set 2:lbs x6-8 reps
set 3:lbs x8-10 reps
set 4:lbs x10-12 reps

4 sets of side lateral raises
set 1:lbs x2-4 reps
set 2:lbs x6-8 reps
set 3:lbs x8-10 reps
set 4:lbs x10-12 reps

4 sets of rear delt flies
set 1:lbs x2-4 reps
set 2:lbs x6-8 reps
set 3:lbs x8-10 reps
set 4:lbs x10-12 reps


TRAPS
1 light warm up set
4 sets of behind your back barbell shrugs
set 1:lbs x2-4 reps
set 2:lbs x6-8 reps
set 3:lbs x8-10 reps
set 4:lbs x10-12 reps

4 sets of EITHER narrow grip upright rows OR dumbbell shrugs
set 1:lbs x2-4 reps
set 2:lbs x6-8 reps
set 3:lbs x8-10 reps
set 4:lbs x10-12 reps


LEGS
1 light warm up set & stretching
4 sets of barbell squats (parallel to the floor)
set 1:lbs x2-4 reps
set 2:lbs x6-8 reps
set 3:lbs x8-10 reps
set 4:lbs x10-12 reps

4 sets of EITHER Hack Squats or Leg Press
set 1:lbs x2-4 reps
set 2:lbs x6-8 reps
set 3:lbs x8-10 reps
set 4:lbs x10-12 reps

4 sets of EITHER single hamstring curls or Lying hamstring curls
set 1:lbs x2-4 reps
set 2:lbs x6-8 reps
set 3:lbs x8-10 reps
set 4:lbs x10-12 reps


Hope these 2 routines help.

sabre81

Here the shoulder and leg workout ive been using for the last month. Simple but effective.

Shoulders-
Dumbbell press - 1 warmup - 3 heavy sets - 5-8 reps
Seated two arm lateral raises - 2 normal sets, 1 cheat set - 5-8 reps
Cable straight bar 2 arm front raise. - 3 sets. - 6-8 reps

Legs-
Leg press - 1 warmup set - 3 heavy sets - 5-8 reps.
Seated single Leg Ext - 3 sets - 6-8 reps
Lying leg curl - 2 sets - 5-8 reps
Seated calf raises - 2 sets - 6-8 reps
Standing calf raises - 1 set - 8-10 reps.

Damn

SportinStyle

Thanks a ton guys, I think I got something now.

I've been doing front raises/side raises/and press x3 and I wasn't feel anything, but I'll change it to what some o you guys do.

Again, thanks!

I don't train hard, eat right, and do the things I do for others. I do it for myself.



....did I mention the ladies too???

Johnnny

SportinStyle

Glad it was of help. Good luck

aztecwolf

on the raises concentrate on going slow and you will kill your shoulders, as for legs i am not to keen on the leg ext/curl, i have seen greater development lately sticking with compound movements like presses, squats, lunges, and step-ups

-Sack Up-

"If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall

trHawT

No problem!

-trHawT-