The importance of balanced training
You’ve definitely caught a glimpse of guys, who have nice tight abs, powerful biceps, but thin and weak legs when paying your dues in the gym. People tend to joke, that they’ve skimped on leg day. In order not to land yourself in such a situation, make sure you pick out the exercises that incorporate all muscle groups. Locally focused workouts can result in muscle imbalance (3). So, in order to look toned and proportional, incorporate the following shoulder leg workout into your training routine.
Shoulder leg workout
This two-in-one workout will help you strengthen and tone up your shoulders and legs. For some of the included exercises you will need dumbbells. You may modify the exercises by adding more weight, speeding them up, or slowing them down. Between every set of exercises rest 30-45 seconds (after squats, if needed, rest 60-80 seconds). So, here is your shoulder leg workout plan, a list of incorporated exercises and instructions on their performance:
Shoulders usually receive more attention than legs. However, it happens not on purpose, but because they are active in a lot of biceps and chest exercises. The following ones are highly effective for your shoulder muscles:
Dumbbell shoulder press
For the dumbbell shoulder press you can sit, or stand straight. Hold a dumbbell in each hand, above your shoulder level, with your elbows bent. Press your hands straight up, pushing the dumbbells. Now slowly bring them back down. That is one rep.
Twist on the overhead press
Take a dumbbell in each hand and hold them in front of your chest, on the shoulder level. Your elbows should be bent, palms facing your chest. Now, while pressing the dumbbells upward twist your hands. Your palms should point in the same direction as your feet – forward. Now slowly bend your elbows, returning your dumbbells back to your chest. That is one rep.
Side lateral raises
For this one, stand straight, with your hands down, holding a dumbbell in each. Raise your arms on the sides, stopping at your shoulder level. Your palms should face the floor. Now, return your hands to the initial position. That is one rep for you.
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You can do a front raise with one or both hands at a time. Stand upright, with a dumbbell in each hand, palms facing your pelvis. Raise your arms in front of you, hands directed towards the floor. Put your hands back down. That is how one rep goes (4).
Stand in the same initial position as for the front raises – with dumbbells in hands, facing your pelvis. Now raise your arms, bending your elbows, so that your upper arm is on the shoulder level, and the dumbbells are in front of your chest. Return to the initial position. That is one rep.
Shoulder leg workout plan: shoulder part
- 8 reps of dumbbell shoulder press (three sets)
- 8 reps of a twist on the overhead press (two sets)
- 8 reps of side lateral raises (three sets)
- 6 reps of front raises (four sets)
- 8 reps of upright pulls (three sets)
Although some people tend to ignore it, but your lower body is as important as your upper body. That is why you should never miss your leg days, in order to have proportionally developed muscles. Some of the most popular leg exercises are lunges, various squats, and leg presses. Although the latter requires a gym press machine and is not included in the list, you are free to add them to your workout if you wish.
Dumbbell front squat
Stand with your feet shoulder-width apart, and a dumbbell in each hand. Put the dumbbells on your shoulders and squat: bend your knees and lower your body, until your thighs are parallel to the ground. Now straighten your legs and return to a standing position. That is one dumbbell front squat.
Dumbbells plie squat
Stand with your feet twice the shoulder-width apart, toes pointing outwards. Hold a dumbbell in front of your pelvis. Get into a squat, bending your knees and lowering your hips, bringing a dumbbell closer to the ground. Return to the initial position. That is how you do one rep of a dumbbells plie squat.
For this exercise, besides dumbbells, you will need a bench. If you don’t have it, you can use the steps of the stairs, for example. Stand straight in front of the bench, with dumbbells in each hand. Bend your right knee and put your right foot on the bench. Lift your body, redistributing your weight, so that now you stand only on your right leg (5). If you are new to exercising, you can put your left foot next to the right, standing on them both. If you have a higher fitness level, then after stepping on the bench on your right leg, bend your left knee and lift it, so that your thigh is parallel to the floor. Now, return both your feet on the floor, starting with the left. That is one rep. Continue, switching legs.
Lie back on the floor, with your knees bent, and feet flat on the ground. Slowly lift your hips, until they make a straight line with your back and thighs. Hold the position for two seconds, then lower them back down. That is one bridge (1).
For this exercise, stand straight. Make a wide step forward with your right leg, bending it in the knee. At the same time, bend your left knee, while your left foot remains at the initial point. Now, take a step with your left foot, the same way. That is how you do walking lunges (6).
Shoulder leg workout plan: leg part
- 8 reps of front squat (four sets)
- 10 reps of dumbbell plie squat (three sets)
- 10 reps of dumbbell step-ups (three sets)
- 10 reps of bridges (four sets)
- 10 reps of walking lunges (four sets)
Workout is a great way to tone up, improve your health and strengthen your muscles. However, you should involve your whole body, so that your physical development is equal and proportional. That is why you shouldn’t skimp on leg day at the gym. This well-rounded shoulder leg workout that we’ve carefully put together will help you balance out your upper body and improve your physique in general. However, before making any adjustments in your workout routine, please check with your doctor and a certified trainer is possible (2).
Besides, if you want to take up a challenge and get a snatched body, then you also need to check out this 20-min Full Body Workout At Home.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Bridge exercise (n.d., mayoclinic.org)
- Exercise: When to check with your doctor first (2019, mayoclinic.org)
- Muscle imbalances can wreck your workout (2013, washingtonpost.com)
- Top Muscle-Building Moves for Men (2019, webmd.com)
- Video: Step-up exercise (2018, mayoclinic.org)
- Wellness Wednesday: Try some walking lunges (2017, newsnetwork.mayoclinic.org)