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  1. #1
    Regular Poster mike1994's Avatar
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    Default shoulder/ legs workout

    shoulders... i need your help for what exerzise would be best first and if i am missing something and how many reps and sets ...

    barbell shoulder press
    seated dumbbell press
    upright row
    dumbbell side lateral raise
    shrugs



    legs same as shoulders i need your help please

    squats
    stiff leg dead lift
    legpress
    leg extensions
    leg curl
    dumbbel lunges
    calf raise


    thanks alot
    snowboard FTW

  2. #2
    Moderator Scrutiny's Avatar
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    Hi mate,

    I cannot see the need for both barbell and dumbell shoulder presses.
    Do one and drop the other.

    Can you list your reps/sets?
    If your goal is for muscle size, stick in the 8-12 rep range.

    I would also add in an exercise to primarily target the posterior deltoids, reverse flyes are a good exercise for this, either with dumbells or cables.
    Also cannot really see the need for upright rows, your workout will be quite lengthy with these in, so i'll leave them as ''optional'' for you.

    This is how it could look for shoulders:

    Dumbell or Barbell Press
    Lateral Raises
    Reverse Flyes ( Cables or Dumbells )
    Upright Rows "optional"
    Shrugs

    For your legs, as discussed in your other thread, you should try and focus on the big/compound exercises more than anything.
    Cannot see the need for leg curls/extensions, as your Quads/Hams are copping a beating from the other exercises.
    You could probably do without the lunges aswell.

    This is how it could look for legs:

    Squats
    Leg Press
    Lunges "optional"
    SLDL
    Calf Raises

    Both Quads/Hams are getting thoroughly worked here.
    Consistency is the key

  3. #3
    Regular Poster mike1994's Avatar
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    Quote Originally Posted by Scrutiny View Post
    Hi mate,

    I cannot see the need for both barbell and dumbell shoulder presses.
    Do one and drop the other.

    Can you list your reps/sets?
    If your goal is for muscle size, stick in the 8-12 rep range.

    I would also add in an exercise to primarily target the posterior deltoids, reverse flyes are a good exercise for this, either with dumbells or cables.
    Also cannot really see the need for upright rows, your workout will be quite lengthy with these in, so i'll leave them as ''optional'' for you.

    This is how it could look for shoulders:

    Dumbell or Barbell Press
    Lateral Raises
    Reverse Flyes ( Cables or Dumbells )
    Upright Rows "optional"
    Shrugs

    For your legs, as discussed in your other thread, you should try and focus on the big/compound exercises more than anything.
    Cannot see the need for leg curls/extensions, as your Quads/Hams are copping a beating from the other exercises.
    You could probably do without the lunges aswell.

    This is how it could look for legs:

    Squats
    Leg Press
    Lunges "optional"
    SLDL
    Calf Raises

    Both Quads/Hams are getting thoroughly worked here.
    ok thanks alot this is what i was looking for rep +

    i now i have to do reps of 8-12 but how many sets??

    thanks

    edit *** should i do seated calf raise too ?
    Last edited by mike1994; 11-26-2009 at 09:16 AM.
    snowboard FTW

  4. #4
    NOT ripped, NOT concerned LtL's Avatar
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    Quote Originally Posted by Scrutiny View Post

    This is how it could look for shoulders:

    Dumbell or Barbell Press - 4 sets
    Lateral Raises - 4 sets
    Reverse Flyes ( Cables or Dumbells ) - 4 sets
    Upright Rows "optional" - 4 sets
    Shrugs - 4 sets

    This is how it could look for legs:

    Squats - 4 sets
    Leg Press - 4 sets
    Lunges "optional" - 4 sets
    SLDL - 4 sets
    Standing Calf Raises - 3 sets
    Seated Calf Raises - 3 sets

    Both Quads/Hams are getting thoroughly worked here.
    Sets could be as above.

    NOTE: I've included seated calf raises as well to work both parts of the calf muscle: Gastrocnemius and Soleus.

    LtL

  5. #5
    M&S Senior Member 5x5er's Avatar
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    Default

    Quote Originally Posted by mike1994 View Post
    ok thanks alot this is what i was looking for rep +

    i now i have to do reps of 8-12 but how many sets??

    thanks

    edit *** should i do seated calf raise too ?
    Keep the total reps to 24-36, so that means 3-4 sets of 8 reps which would be either a total of 24, or 32, or 3 sets of 10 or 12. You only need one exercise for the calfs.

    compound exercises work better for me, so I would choose rear delt rows over reverse flies, but that will just depend on how your body reacts to the different exercises.
    Last edited by 5x5er; 11-28-2009 at 07:05 PM.
    Height: 6'-2"
    weight January 2012: 184 pounds
    Weight February 19 2012: 187 pounds

 

 

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