shoulder/ legs workout

[mike1994]

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

[Scrutiny]

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.

[mike1994]

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 ?

[LtL]

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

[5x5er]

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.