Leg and Shoulder workout is possible normally because they are two different muscle groups and do not affect the recovery or rest time between the other muscle-in short -Legs and Shoulders workout is a perfect Super-Set combination if you are in a hurry or want to reduce recovery time of specific muscle while keeping your Heart Rate higher for that extra fat burn!
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You can train legs and shoulders together, especially if you’re following a full-body training split or you have a limited number of days to train throughout the week. You will still be able to see improvements in both size and strength by training legs and shoulders on the same day vs separate workouts.
A true leg day always involves squats. And in this case, two different types of squats. Back squats for the traditional heavy lifting, and front squats for more core activation and indirect mobility work.
We’re not going to sugar-coat this one, this leg and shoulder workout is long, and it’s tough. But, if you’re already following something like our total-body redemption plan (which this is a part of) you’re already used to putting in the work.
Complete Leg And Shoulder Workout
You should consider your personal health and history, as past or current injuries can certainly be aggravated or lead to other injuries. For example, if you have a lower back injury, it may limit some leg exercises, like squats, deadlifts, and leg press.
Alternating Workout- SUPER-SET
- Barbell Deadlift – 5 sets of 5 reps
- Barbell Overhead Press – 4 sets of 8 reps
- Stiff Leg Deadlift – 5 sets of 8
- Rear Delt Fly – 4 sets of 10
- Front Squat – 4 sets of 8
- Cable Lateral Raise – 4 sets of 8
- Leg Press – 4 sets of 10
- Barbell Front Raise- 4 sets of 10
The Leg Exercises
1. Back Squat
Sets: 3 Reps: 8-10
2. Front Squat
Sets: 3 Reps: 8-10
3. DB Plie Squat
Sets: 4 Reps: 8-12
4. DB Step Up
Sets: 4 Reps: 8-12
5.Walking Lunge
Sets: 3 Reps: 8-12
6. Glute bridge
Sets: 3 Reps: 10 (+ 2 second hold)
Rest: 30-45 seconds between sets (60-90 seconds between sets of squats, if necessary)
The Shoulder Exercises
1. Neutral-grip DB Press
Sets: 5 Reps: 10-12
2. DB High Pull
Sets: 4 Reps: 10-12
3. Front Cable Raise
Sets: 3 Reps: 10-12
4. Side Cable Raise
Sets: 3 Reps: 10-12
5. Rear Cable Raise
Sets:3 Reps:10-12
6. Face Pull
Sets: 3 Reps: 15
Rest: 30-45 seconds between sets (60-90 seconds between sets of squats, if necessary
Leg and Shoulder Workout At Home (Workout with Dumbbells)
CIRCUIT ONE (Repeat x2)
1. Alternating Squat Thruster (16 reps)
2. Push Press (25 reps)
3. Squat + Overhead Press and Dumbbell Pass (12 reps)
CIRCUIT TWO (Repeat x2)
1. Alternating Reverse Lunge + Overhead Hold, R/L (16 reps)
2. 45-Degree Dumbbell Press (25 reps)
3. Lunge Jump + 45-Degree Dumbbell Press (12 reps)
CIRCUIT THREE (Repeat x2)
1. Staggered Deadlift + Snatch, R/L (8 reps)
2. Uneven Push Up + Shoulder Tap, R/L (12 reps)
3. Push Up + Burpee Deadlift (8 reps)
CIRCUIT FOUR (Repeat x2)
1. Lateral Lunge, R/L (12 reps)
2. Alternating Front Raises and Lateral Raises (16 reps)
3. Halo + Alternating Lateral Lunge (14 reps)
There are three ways to break up your training based on priority – legs priority, shoulder priority, or balanced priority.
Weak Shoulders – Train Shoulders First
These workouts will prioritize your shoulders, and incorporate legs as well.
- Standing Overhead Press – 5 sets of 5 reps
- Seated DB Overhead Press – 4 sets of 6 reps
- Incline Bench Press – 4 sets of 10 reps
- Superset – Barbell Upright Rows and Leg Press – 4 sets of 10 reps
- Superset – DB Lateral Raises and Seated Leg Extensions – 4 sets of 10 reps
- Superset – Cable Lateral Raises and Goblet Squats – 4 sets of 10 reps
Weak Legs – Train Legs First
These workouts will prioritize legs while incorporating your shoulders
- Barbell Squats – 5 sets of 5
- Leg Press – 4 sets of 8
- Barbell Deadlift – 4 sets of 8
- Superset – Plate Front Raise – Single Leg Extension – 4 sets of 10
- Superset – Seated Arnold Press and Goblet Squats – 4 sets of 10
- Superset – Iron Crosses and Bulgarian Split Squat – 4 sets of 10
