Looking for a hardcore shoulder and also leg workout...

[scout420]

Ok I'm looking for a hardcore shoulder routine.Perferably one that consists of 4-6 different exercises I tend to get better gains with higher intensity training like that but anything you got let me see it.All my other workouts are good except shoulders and legs.As for my legs i work them out on a seperate day so Im not asking for a combined shoulder leg workout but seperate ones.

 

[scout420]

Bump

 

[Legion Kreinak]

Cuz I'm a solider, these shoulders hold up so much, they won't budge, I'll never fall or fold up (Im a soldier) even if my collar bones crushed or crumbled, I will never slip or stumble...

 

[Lord_Suston]

try this

Legion personally I think you are trying for a quick solution instead of trying the hard path, but if you are serious try my leg workout,
Legs:
Squat pyramid format ass to the floor, or at least past parallel.
1set x 15
2set x10-12
3 set x 8-10
4set x 6-6
5 set x 12
6set x 20 (yes that IS 20 REPS)

Leg Extensions
3 sets all to failure at about 12 reps, and the last one is a drop set....

Hamstring curls
3 sets all to failure at 10-12 reps last one a drop set as well

Calf raises 4 set all to failure at 15-20 reps

16 sets about half and hour to complete....

 

[scout420]

That leg workout looks good I'll try that.now anyone with a good shoulder workout or what..

 

[louden_swain]

Here you go:

Legs:

Squats - 5 x 15,12,10,8,6
Stiff Leg Deads - 3 x 8-10
Wide Stance Leg Presses - 3 x 10-15
Leg Extensions - 2 x 10-15
Lying Leg Curls - 2 x 10-15

Seated Toe Raises - 3 x failure
Donkey Toe Raises - 3 x failure

Deltoids:

Standing Barbell Push Presses - 4 x 10,8,6,4
Up Right Rows - 3 x 8
Dumbbell Laterals (bent or side) 3 x 8


Have fun!

 

[SAGAT]

hey louden, i've heard several people say upright rows can screw your rotators up pretty bad over a period of time. personally i think it's bullcrap, but what's your take on this? also, is that you in your avatar?

 

[louden_swain]

hey louden, i've heard several people say upright rows can screw your rotators up pretty bad over a period of time. personally i think it's bullcrap, but what's your take on this? also, is that you in your avatar?

I love up right rows!! I have had good benefits from them. They have been effective in developing my delts and traps. Yes, that is me in the avatar when I was 20 in 1998. I will post some recent pics soon, but you will see a bulky white dude. . . I have no color what so vever .

 

[needsize]

You sure dont need 4-6 exercises for a shoulder routine, keep it basic and simple. The best routine I've ever done for shoulder width is heavy military press followed by side laterals

 

[the People's Champ]

The best routine I've ever done for shoulder width is heavy military press followed by side laterals

listen to this guy, he is HYOOG.