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How To Build Legs and Shoulders

Today was leg and shoulder day. To best prepare myself for this day I make sure my earbuds are charged and my coffee is strong. Oh and water-You will want to drink PLENTY of water. I prep my mind and body with good music and excellent coffee on my 15 minute drive to the gym.

I arrived at 5:30am and start with some light stretching for 10 minutes.


Then it's off to a non-stop, high intensity circuit training at high volume, medium rep, and low rest. I like to do most of my workouts this way. It keeps my heart rate up and works well for me. Keeping the intensity up has helped supplement not doing much cardio. Cardio is something I really do not enjoy. So I do this type of training instead.


1st Circuit: Leg + Shoulder + Shoulder


Set 1) Barbell Squats 135 lbs x 10 reps; Dumbbell Shoulder side raises 10 lbs x 10 reps; Dumbbell Shoulder side raises 10 lbs x 10 reps


Set 2) Barbell Squats 185 lbs x 10 reps; Dumbbell Shoulder side raises 15 lbs x 10 reps; Dumbbell Shoulder side raises 15 lbs x 10 reps


Set 3) Barbell Squats 205 lbs x 8 reps; Dumbbell Shoulder side raises 15 lbs x 10 reps; Dumbbell Shoulder side raises 15 lbs x 10 reps


Set 4) Barbell Squats 205 lbs x 6 reps; Dumbbell Shoulder side raises 15 lbs x 10 reps; Dumbbell Shoulder side raises 15 lbs x 10 reps


2nd Circuit: Leg + Shoulder + Leg + Calves + Ab


Set 1) Glute Drive Machine 270 lbs x 8 reps; Standing Dumbbell Shoulder Press 40 lbs x 10 reps; Leg Press Machine 270 lbs x 10 reps + Calf Raises 10 reps; Ab Crunch Machine 80 lbs 20 reps.


Set 2) Glute Drive Machine 360 lbs x 8 reps; Standing Dumbbell Shoulder Press 40 lbs x 10 reps; Leg Press Machine 360 lbs x 10 reps + Calf Raises 10 reps; Ab Crunch Machine 80 lbs 20 reps.


Set 3) Glute Drive Machine 360 lbs x 8 reps; Standing Dumbbell Shoulder Press 40 lbs x 10 reps; Leg Press Machine 360 lbs x 10 reps + Calf Raises 10 reps; Ab Crunch Machine 80 lbs 20 reps.


3rd Circuit: Leg + Shoulder + Leg + Ab


Set 1) Leg Curls 80 lbs x 10 reps; Rear Deltoid Extensions 80 lbs x 10 reps; Leg Extensions 90 lbs x 10 reps; Leg Raises 20 reps


Set 2) Leg Curls 90 lbs x 8 reps; Rear Deltoid Extensions 90 lbs x 10 reps; Leg Extensions 100 lbs x 8 reps; Leg Raises 15 reps


Set 3) Leg Curls 90 lbs x 8 reps; Rear Deltoid Extensions 90 lbs x 10 reps; Leg Extensions 100 lbs x 8 reps; Leg Raises 15 reps


All in all this is a very heavy load of training. It took me about 80 minutes to complete.


I would recommend for anyone who is just starting to consider beginning at a very low weight and perhaps even just doing 1 or 2 circuits. You can always add more later as you feel more comfortable and confident. Even just taking half of this workout would be more than effective for anyone.


Just getting out there and moving your body everyday is where it's at. Activate the body and activate the feel good for the mind and soul.


Hope you enjoyed this post and I hope you have a blessed day!

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