SHOULDERS AND LEGS

It is well known that shoulder and legs are very good combination as we get both of the muscle groups will be worked out in same workouts as given below. We do squat and press in same time making it extreme workout. Only few workouts are combined.

WORKOUTS:

1. Barbell clean press:

Barbell clean press

• Hold a barbell on the floor and squat over it.
• Extend upward lifting the barbell up toward your shoulder.
• Flip the weight overhead completely extending your hands. Return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

2. Dumbbell squat thruster:

Dumbbell squat thruster

• Hold a pair of dumbbells overhead at shoulder-width apart, standing erect, palms facing each other and look straight ahead.
• Lower your body until your upper thigh is parallel to the floor and return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :10- failure.

3. Dumbbell power clean:

Dumbbell power clean

• Hold a pair of dumbbells at the floor and squat over them.
• Extend upward lifting the dumbbell up toward your shoulder.
• Extend your legs and hands completely, dumbbells overhead. Return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.  

4. Dumbbell squat:

Dumbbell squat

• Your neck muscles gets worked out when you hold heavy dumbbells on your sides.
• Stand with your feet slightly apart and grasp a dumbbell in each hands with your arms hanging down at your sides.
• Look straight ahead, slightly arch your back and squat down. Once your thighs are parallel to the floor, straighten your legs to return to the starting position. Exhale as you complete the movement.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :10- failure.

5. Dumbbell lunge:

Dumbbell lunge

• Your neck muscles gets worked out when you hold heavy weights on your sides.
• Stand with dumbbells grasped to sides lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of the front leg until knee of rear leg is almost in contact with floor. 
• Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg. Do this workout for both your legs.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure. 

Tags: Indian body building Shoulder and leg combined workouts, Indian body building leg and shoulder workout combo.