LEGS AND SHOULDERS
HEAVY LEG WORKOUT
Well to start off, myself and some of my workout buddies started
like this to switch it up a bit. We lift heavy for three weeks then we go to reps for three weeks.
We do this with all of our workouts and we also do cardio three to
a week and abs the same.
For the heavy weeks, every exercise is 6 to 8 reps and for rep
everything is 20 reps. Same workouts just a little bit lighter weight so you
can do all 20 reps.
When you do a workout like this one depending on what
week you are on heavy or reps, your last rep should be almost to
The reason we do heavy workouts for a few weeks is to build mass
and strength, and to be honest the job we do takes a lot out of us and our
bodies, so we need to give our joints a break so we do reps to ease the
pain, and to also give you the endurance and the ripped look everyone loves
If you are 300 pounds and can bench a ton it doesn’t really matter
if you can’t climb a wall or sprint a few blocks to catch a bad guy you’re in trouble.
Functional muscle is what I am striving for right now.
4 sets heavy squats 6 to 8 reps
4 sets of front squats 6 to 8 reps
4 sets of leg press machine 6 to 8 reps
4 sets feet together setting position squat 6 to 8 reps.
4 sets straight leg dead lift 6 to 8 reps.
The same workout for reps only you do 20 reps instead of 6 to 8,
weight as you see fit.
The same thing applies for shoulders as it does for legs heavy is 6 to 8
reps. 20 reps for the rep weeks.
4 sets dumb bell shoulder press 6 to 8 reps
4 sets of Arnold press 6 to 8 reps.
4 sets of side lateral raises 6 to 8 reps
4 sets of front raises 6 to 8 reps
4 sets up right pulls 6 to 8 reps