Leg and shoulder workout for men in the gym - training program for leg and shoulder muscles

Many newcomers to the gym don’t give much importance to leg training, focusing on arms, chest and back. But this is a fundamentally wrong approach. Legs should be given a lot of time at the beginning of the training path, because the development and growth of all other smaller groups will depend on this very voluminous muscle group.

fitness instructor

If your legs are thin, it is very unlikely that you will be able to rock your upper body and achieve a harmonious figure.

The workout includes three exercises for legs and three for shoulders. Before the exercise, it is mandatory to conduct a quality warm-up.

Daftar Isi

Leg press

Here the main work goes to the quadriceps. There are different variants of foot placement, it depends on which muscles will be loaded. We use the classic variant: feet shoulder-width apart on the middle of the platform.

Technique:

rest your feet on the platform;
slowly bend the legs on the inhalation until there is about 90 degrees between the thigh and the shin;
at the bottom point gravity remains on the heels;
at the top point accelerate on the exhalation;
no pauses during the exercise.

We do several warm-up sets, and then go to work – 3-4 sets of 10 to 12 repetitions.

Common mistakes: pulling the heels off the platform, narrowing the knees, lack of fixation of all points of support.

Leg bending

In this exercise we emphasize the posterior surface of the thigh. In most gyms there is a modification of training machines for performing the exercise lying down, but you can perform leg flexion sitting down. The essence of the exercise does not change.

Technique:

position yourself so that the roller was on the Achilles tendon;
pull the toes toward you, keep the back straight;
bend the legs completely;
flex them on the exhale, tensing the biceps femoris;
slowly lower the legs, because the load is on the hamstring ligaments, which are very sensitive and prone to injury.

A common mistake: tearing off the pelvis when bending the legs.

Perform 3-4 working sets of 10 to 12 repetitions.

Seated dumbbell press

This is the main exercise for the shoulders, in which all three parts of the deltoids work.

Technique:

pelvis, shoulder blades and the back of the head are pressed against the back of the bench, the feet are also stationary;
press the arms with dumbbells upwards, the hand and elbow are on one straight line;
do not straighten the arms completely at the top point;
slowly lower the arms, on exhalation push the dumbbells up again.

Perform 1-2 warm-up sets, then 3-4 working from 10 to 12 repetitions.

Dumbbell swings through the sides while standing

If the dumbbell goes up first, followed by the elbow, the middle part of the deltoids will not contract. It is important that the elbows go up first, followed by the dumbbells.

Technique:

feet at shoulder width, in the hands take a dumbbell;
hands move up and sideways from the body. Raise the elbows, try not to raise the shoulders. Do not twist the wrists at the top point;
at the top point, do not fully extend the arms;
do the exercise without pauses.

Perform 3-4 working sets for 12 repetitions.

Pulling the bar to the chin

Take a grip at shoulder width or slightly narrower, so that the load is a little more on the front delts and a little on the trapezius.

Technique:

Take a barbell, feet shoulder width apart;
try to relax the biceps without lifting the shoulders;
the elbows work mainly, they perform the upward movement;
do not twist the wrist at the top point;
keep your back straight, do not sway in time with the movements;
perform the exercise without pauses.

Perform three working sets of 10 to 12 repetitions.

Training is over.

For detailed exercises and Sergey’s comments, see the video on “Championship”.

MuscleRussia.

This complex consists of not the most complicated exercises. They are suitable for those who make their first steps in sports. Remember that you should increase the load gradually to reduce the risk of injury.