I. Legs & Shoulders Workout 1
● Workout Focus: Legs & Shoulders
● Workout Duration: Approximately 60 minutes
● Equipment Needed: Barbell, Dumbbells, Bench (optional)
○ Warm-up (5-10 minutes)
■ Light Cardio: 3-5 minutes (e.g., brisk walking, light jogging, jumping jacks)
■ Dynamic Stretching:
■ Leg Swings (forward and sideways): 10-15 reps per leg
■ Hip Circles: 10-15 reps each direction
■ Shoulder Rolls (forward and backward): 10-15 reps each way
■ Arm Circles (forward & backward): 10-15 reps each way
○ Workout (45-50 minutes)
■ Legs
■ Exercise 1: Barbell Back Squats
■ Focus: Overall leg strength and muscle mass
■ Sets: 3
■ Reps: 6-8
■ Rest: 90-120 seconds
■ Exercise 2: Romanian Deadlifts (RDLs)
■ Focus: Primarily hamstrings and glutes
■ Sets: 3
■ Reps: 8-12
■ Rest: 60-90 seconds
■ Exercise 3: Dumbbell Lunges
■ Focus: Quads, glutes, and balance
■ Sets: 3
■ Reps: 10-12 per leg
■ Rest: 60 seconds per leg
■ Shoulders
■ Exercise 4: Barbell Overhead Press
■ Focus: Overall shoulder strength and muscle mass
■ Sets: 3
■ Reps: 6-8
■ Rest: 90-120 seconds
■ Exercise 5: Cable Lateral Raises (using cable machine)
■ Focus: Primarily the lateral (side) deltoid
■ Sets: 3
■ Reps: 10-15
■ Rest: 60 seconds
■ Exercise 6: Dumbbell Front Raises
■ Focus: Primarily the anterior (front) deltoid
■ Sets: 3
■ Reps: 10-15
■ Rest: 60 seconds
○ Cool-down (5 minutes)
■ Static Stretching: Hold each stretch for 20-30 seconds.
■ Quadriceps Stretch
■ Hamstring Stretch
■ Calf Stretch
■ Shoulder Stretch
■ Triceps Stretch
II. Legs & Shoulders Workout 2
● Workout Focus: Legs & Shoulders
● Workout Duration: Approximately 60 minutes
● Equipment Needed: Barbell, Dumbbells, Bench (optional), Cable Machine
○ Warm-up (5-10 minutes)
■ Light Cardio: 3-5 minutes
■ Dynamic Stretching:
■ Leg Swings: 10-15 reps per leg
■ Hip Circles: 10-15 reps each direction
■ Shoulder Rolls: 10-15 reps each way
■ Arm Circles: 10-15 reps each way
■ Torso Twists: 10-15 reps each way
○ Workout (45-50 minutes)
■ Legs
■ Exercise 1: Front Squats
■ Focus: Quads, glutes, and core strength
■ Sets: 3
■ Reps: 6-8
■ Rest: 90-120 seconds
■ Exercise 2: Deficit Romanian Deadlifts
■ Focus: Hamstrings and glutes
■ Sets: 3
■ Reps: 8-12
■ Rest: 60-90 seconds
■ Exercise 3: Hack Squat
■ Focus: Quads, glutes, hamstrings
■ Sets: 3
■ Reps: 10-12
■ Rest: 60-90 seconds
■ Shoulders
■ Exercise 4: Arnold Press
■ Focus: Overall shoulder development
■ Sets: 3
■ Reps: 8-12
■ Rest: 90-120 seconds
■ Exercise 5: Cable Upright Rows
■ Focus: Lateral and anterior deltoids, upper traps
■ Sets: 3
■ Reps: 10-15
■ Rest: 60 seconds
■ Exercise 6: Dumbbell Rear Delt Flyes
■ Focus: Posterior (rear) deltoids
■ Sets: 3
■ Reps: 12-15
■ Rest: 60 seconds
○ Cool-down (5 minutes)
■ Static Stretching: Hold each stretch for 20-30 seconds.
■ Quadriceps Stretch
■ Hamstring Stretch
■ Calf Stretch
■ Shoulder Stretch
■ Triceps Stretch
III. Back Workout
● Workout Goal: Back Strength and Hypertrophy
● Duration: Approximately 60 minutes
● Focus: Latissimus Dorsi (Lats), Trapezius, Rhomboids, Teres Major/Minor, Erector
Spinae
● Equipment Needed: Barbell, Dumbbells, Pull-up Bar, Cable Machine, T-Bar Row
Machine
○ Warm-up (5-10 minutes)
■ Light Cardio: 3-5 minutes (e.g., rowing machine, arm circles)
■ Dynamic Stretching:
■ Arm Circles (forward & backward): 10-15 reps each way
■ Shoulder Rolls (forward & backward): 10-15 reps each way
■ Torso Twists: 10-15 reps each way
■ Cat-Cow Stretch: 5-10 reps
○ Workout (45-50 minutes)
■ Exercise 1: T-Bar Rows (using machine)
■ Focus: Overall back thickness
■ Sets: 3
■ Reps: 6-8
■ Rest: 90-120 seconds
■ Exercise 2: Pull-ups (or Lat Pulldowns)
■ Focus: Back width, primarily lats
■ Sets: 3
■ Reps: AMRAP (Pull-ups) or 8-12 (Lat Pulldowns)
■ Rest: 60-90 seconds
■ Exercise 3: Dumbbell Rows
■ Focus: Lats, mid-back
■ Sets: 3
■ Reps: 8-12 per arm
■ Rest: 60-90 seconds per arm
■ Exercise 4: Seated Cable Rows
■ Focus: Mid-back
■ Sets: 3
■ Reps: 10-15
■ Rest: 60 seconds
■ Exercise 5: Cable Pullovers
■ Focus: Lats, serratus anterior
■ Sets: 3
■ Reps: 12-15
■ Rest: 60 seconds
○ Cool-down (5 minutes)
■ Static Stretching: Hold each stretch for 20-30 seconds.
■ Lat Stretch
■ Upper Back Stretch
■ Thoracic Spine Stretch
Important Training Principles (Applicable to All Workouts)
● Weight Selection: Choose a weight that allows you to reach the target rep range with
good form, and feel muscle fatigue in the last 1-2 reps.
● Form Over Weight: Prioritize proper technique to prevent injuries and maximize muscle
activation.
● Progressive Overload: Gradually increase the weight, reps, or sets over time to
stimulate muscle growth.
● Mind-Muscle Connection: Focus on feeling the target muscles working during each
exercise.
● Listen to Your Body: Rest when needed and stop if you feel any sharp pain.
● Nutrition and Recovery: Support your training with adequate protein, calories,
hydration, and sleep.
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