Legs and Shoulders Advanced level training

Advanced Training

Adding Shoulders with legs in the same training day is a very efficient way, as you save your energy level and hit both areas with maximum intensity.

This workout is for intermediate to advance level.

Legs day

Legs extension machine

4 Sets

Here you will count 10 reps with double leg then quickly after finishing adjust the weight and start to play single leg right then left and this is your first set, do this for more 3 sets and rest between each set 2 min for more gaining muscle and good shape for your quadriceps.
Back extension machine

4 Sets

10 reps each set
Hack squat machine

4 Sets

6 Reps each set
Calf raise ashine seated

4 Sets

12 reps each set
Smith wide stance squat

3 Sets

10,8,8 reps
Calf raise standing on smith

3 Sets

10,8,8 reps

 

 

Shoulders day

Front raise machine seated

4 Sets

10,8,8,6 reps
Lateral (side) raise machine

4 Sets

10,8,8,6 reps.
Butterfly machine rear deltoid 

4 Sets

10,8,8,6 reps
Front raise on smith (military press)

3 Sets

10,8,8 reps.
Lateral raise standing dumbbell single hand

3 Sets

10,8,8 reps.
Shrugs close grip front hands on cable

3 Sets

12 reps each set.

 

 

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