Workout Plan for Men: Phase 2 Legs & Shoulders
This is the killer part of the workout plan for men, legs and shoulders. We’ve already worked out our arms & core in Workout Plan for Men: Phase 2 as well as chest & back in Workout Plan for Men: Phase 2 Part 2 so let’s attack our shoulders and legs in this workout.
I like doing a split routine of Legs and Shoulders in one day because you can do one exercise with your legs and then allow them to recover for a bit while you are working out your shoulders in between. The only challenge here is that this is going intensive as most guys are the weakest in their shoulders and doing legs exercises manages to tax all our energy.
So before doing this routine, make sure you have had a very good healthy meal and lots of water beforehand. This will allow you to output the most force and conquer some very impressive results.
Let’s go!
Workout Plan for Men Legs & Shoulders: Day 5 Routine
- 7 minutes warming up on treadmill at 1.0 level gradation. Start with 2 minutes at 3.5mph and build up to 5.0 mph. This warmup is really important because we want our heart pumping fast enough to take blood and all the nutrients to all parts of our body so make sure you do this. For those wanting to make this a little advanced you can build up to 7.0 mph
- 3 sets of 10 reps squats with dumbbells. Grab some fairly light dumbbells and stand shoulder width apart. Lower down so your thighs become completely parallel to the floor and then raise slowly with a 1-2 count. (view image)
- 3 sets of 10 reps shoulder press with dumbbells. Sit upright on a bench and raise the dumbbells above you. Lower down slowly so elbows are 90 degrees and then raise back up. Give you abs tight and sucked in so your back is completely straight. (view image)
- 3 sets of 7 reps (each side) lunges with dumbbells. Grab some light dumbbells and stand shoulder width apart. Take one fairly large step forward with your right leg and come down so thigh is parallel to floor. Slowly lift leg back to starting position and repeat on other side. (view image)
- 3 sets of 10 reps lateral shoulder raise with dumbbells. You’ll want extra light dumbbells for this exercise because it gets hard very fast. Stand facing a mirror with dumbbells on your sides. Then raise arms straight out to your sides bringing your arms parallel to floor. Slowly lower and repeat. No swinging motion here! (view image)
- 3 sets of 10 reps seated calf raises. This one is pretty easy, just make sure your knees are pointing straight forward and concentrate on feeling a flex when you push up with your feet. You should feel a pretty big burn by the 6th rep. (view image)
- 3 sets of 10 reps seated rear deltoid raises with dumbbells. Grab some light dumbbells and sit down on a bench. Bend forward while keeping a natural arch in your back and bring the dumbbells directly beneath your thighs. Raise up like you are pulling apart a bow and bring your elbows to your head. Make sure to squeeze in the back between your shoulder blades and then lower. (view image)
- 10 minutes cool down on treadmill at 1.0 level gradation. Start at 4.0 mph and build up to 6.0 mph after 2 minutes. Reduce to 3.0 mph for last 2 minutes. For those wanting to make this a little advanced you can build up to 7.0 mph
You’ll notice this workout involves a lot of dumbbells. The reason I like starting out clients this way is because dumbbells will show you which side is weaker and allow you to strengthen and equalize your muscle structure. Getting rid of the imbalance is critical because muscle imbalances usually cause excess strain on one side of your body and leads to injuries.
Workout Plan for Men Phase 2: Day 6 Rest
You get a special rest day here on Day 6 because you are going to need all your energy for the intense cardio training we will be doing on Day 7. Focus on eating healthy carbs on this day so you can have a whole bunch of energy stored to blast away though your workout on Day 7. For your cardio routine go here – Workout Plan for Men Phase 2: Cardio
Please leave me feedback for this workout routine. How does it feel after you’re done? Did you have any questions come up?
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Thank you for visiting! Weight Loss and Training is a health blog which features all the best weight loss tips that I have learned over my 20 years of training. My background includes a degree in Kinesiology from the world renown Simon Fraser University, certification in nutritional sciences from UBC, and Personal Trainer Specialist certification from Can Fit Pro.
Hey Sam, I just started this program and im very sore! Im not really a “gym” person but this program keeps me wanting to go back. Im excited to see if my hard work yields any results. Ill be sure to post any updates.
Thanks
Awesome Tony, good luck and looking forward to hearing your feedback with the results.
Quick question. I am on a weight loss drive right now and have chosen to start with this workout. Been doing it for a week now. Only thing is that instead of stretching it out over 6 days, I am doing it in 3 days and then repeating. So I start out with 7 minute cardio warmup, then do the weightlifting and then finish with a 30 minute cardio session. That’s days 1, 2 & 3. Then the Interval Cardio Day and back to the schedule. Is there any advantage to doing it my way as opposed to spreading it out? I’m shooting for 30 pounds of lost weight in 90 days.
You might see a little improvement with weight loss but not as much as with muscle gain. Stretching it out over 6 days allow your muscles to grow and recover more.
Thanks for the advice. I’ll switch back to your regimen and try to bump my cardio on the in-between days. Also, I am down to about 1000 to 1200 calories a day and am thinking about getting on Protein shakes. Will that help my energy levels and allow my muscles to grow more?
For sure, and make sure to have a banana or something like yams before workouts for energy. Here’s an article for pre workout energy foods – http://weightlossandtraining.com/pre-workout-energy-foods