Legs & Shoulders Workout

Legs and Shoulders Workout

Ultimate Legs and Shoulders Workout

Get the “X” frame: Broad shoulders; a tight, ripped waist; wide, thick thighs and developed calves.

To achieve that look, we’ve designed a high-powered workout that impacts you on two important fronts, the shoulders and legs. It’s heavy on power movements, creating a synergistic muscle-building effect from head to toe.

These power movements — which include deadlifts, cleans and squats — all will help you in another respect as well. You’ll be better able to react and move through space much like an athlete does. Instead of feeling limited because of age, injury history or muscular weakness of any sort, these exercises help compensate for what others make excuses for. (Just be sure to thoroughly research the form for any exercise you’re not familiar with, or ask a trainer at your gym to teach you.)

For the next two to four weeks, try replacing your current delt and thigh regimen with the workout below. You may find that you never want to return to your “usual way” of training again.

The X-Frame Leg & Shoulder Workout
Exercise Sets Reps Muscle
Jump Rope 1 2 min Legs
Jump Squat 3 10 Legs
Box Jumps 3 10 Legs
Barbell Deadlift 3 4 Legs
Power Clean 3 4 Full Body
Box Squatsuperset with 3 8 Legs
Barbell Squat 3 8 Legs
Lying Leg Curlsuperset with 3 15 Legs
Dumbbell Stiff-Legged Deadlift 3 12 Legs
Standing Dumbbell Presstri-set with 3 10 Shoulders
Dumbbell Lateral Raisetri-set with 3 8 Shoulders
Alternating Dumbbell Front Raise 3 8 Shoulders
Swiss-Ball Cable Crunch 3 30 Abs
Reverse Crunch 3 20 Abs

Need some gear to kickstart your X-Frame leg and shoulder workout? Here’s what you’ll need:

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