Need a good Leg and shoulder workout

[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.

 

[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?

 

[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.

 

[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!

 

[Johnnny]

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!

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

 

[trHawT]

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!

No problem!