Upper and lower body symmetry is central to achieving complete physique balance and strength. To such degree, legs and shoulders workout is well designed to fit the needs.
Every bodybuilder or workout enthusiast like me has a particular set of muscles that enrage us the most.
However, it is universally agreed that leg and shoulder are comprised of some of the hardest-to-build muscles on the whole body.
There is something to be said about genetics too. Due to our unique genes, some people might find it difficult to build certain muscles and it can’t be helped.
It only means that you need to put more time and effort into it than other people.
SO, if either legs or shoulders are hard enough to train, why on earth should they be in the same workout session?
According to many fitness advisors, training your shoulders and legs together is rather more efficient than doing those separately, because you don’t have to sacrifice either your strength or energy levels.
Since legs and shoulders are of different non-competing muscle groups, you can train both areaswith maximum intensity. These exercises are advised to be performed along with other workouts for other areas of your body.
For those who have complete these basics or who just want to focus on your legs, check out this advanced leg workout.
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Legs And Shoulders Workout
This should be a blast.
For the shoulder portion of your workout, consider beginning with an overhead press variation. The compound overhead press exercise hits all three heads of your shoulder muscle and your triceps simultaneously.
For those who are new to weight training, a machine shoulder press might be the preferable option. Otherwise, you can choose between standing or seated overhead barbell/dumbbell presses.
Start off easy, choose your own alternative and complete your sets. My favorite shoulder slam workout is as following:
Side Lateral Raises
Perform this exercise with: 5×15,15,12,12,10*
(*5×15: use the 5kg dumbbells, repeat the exercise 15 times to finish a set).
This should be straight-forward enough.
- All you need is a couple of dumbbells.
- The starting position is shown in this picture.
- Your torso must remains straight throughout the exercise
- The dumbbells should be lifted to your side with a slight bend on the elbow and the hands slightly tilted forward
- Continue until you arms are parallel to the floor, then pause for a second at the top
- Inhale while you return the dumbbells to the starting position
Dumbbell Shoulder Press
This is very effective for shoulder building because it hits all heads of the deltoid. Here is how to do it step-by-step:
- Find a press bench or utility bench with back support. Sit down while holding the dumbbells; then place them upright on top of your thighs.
- The starting position: use your thighs to boost the dumbbells up into positions. Your feet should be your shoulder-width apart to help. Dumbbell in each hand raised at shoulder level with elbows bent.
- Breathing is the key: as you put the weight up overhead, exhale slowly.
- Inhale as you return to the starting pose.
- Repeat for these following repetitions: 35×15 | 50×15 | 65×15 | 80×10
Barbell Upright Rows
- Starting position: Hold a barbell, hands at a distance slightly less than your shoulder width apart. Keep your back straight, the bar should rest on top of your thighs, with your arms extend and elbows bend in slightly.
- Exhale and use the sides of your shoulders to lift the bar. Keep the bar close to your body as you raise your elbows up and towards your chin. Elbows should be the main driver, and should always be higher than your forearms.
Your torso should remain fixed and you’re recommended to pause for a second at the top of the movement.
- Inhale as you slowly lower the bar to the starting position.
Repeat to finish the following sets: 50×15 | 60×15 | 70×15 | 80×15 | 90×10 | 100×10
Bent Over Rear Dumbbell Flyes
5 sets of 15 reps with 30 lbs.
Dumbbell Front Raises
5 sets of reps with 30 lbs.
- If you can finish these exercises without breaking a sweat (not literally, of course), try this
(shoulder exercises then followed by leg exercise then resting, repeat the sequence):
Few things to keep in mind while doing these exercises:
- For every rep: you should start with your hands at shoulder height; finish with your arms fully extended overhead.
- Your back should remain straight throughout the exercises.
- These exercises should be enough for beginners. If you want more muscles or if you desire a V-shaped torso, consider adding in shoulder isolation moves to your workout routines. Lateral raise exercises are highly recommended for building up your shoulders.