Best Leg Workout / Best Shoulder Workout

legsLast Updated: July 22, 2020

Hey everyone!

Today’s information will be about the exercises that I perform to target my legs and my shoulders. I work these two body parts twice during an eight-day cycle.

These are two very distinct and separate muscle groups. I work them on the same day to ensure that both groups get exercised twice in the eight-day cycle. I can also do the shoulder exercises while I am resting between leg sets.

Let’s get started!


Leg Exercises

There are many exercises you could perform to work your leg muscles. There are three main groups of muscles in your legs: quadriceps, hamstrings, and calfs. The exercises I use are:

Barbell Squat

This is one of the classic bodybuilding exercises, as it uses just about every muscle group in your body. A real compound exercise!

Start with lighter weights and perfect the form, then move on to heavier weights. A squat rack of some sort will be an advantage when performing this exercise, as will a spotter.


The deadlift is a great leg exercise, but it also works your back, shoulders, and arms. Another great compound exercise.

This is another exercise where form is really important. I suggest watching this video on technique and again starting light and moving the weight up only after you have perfect form.

Exercise Ball Hamstring Curl

The hamstrings are a tricky muscle to work out properly, but this is an exercise I have found that works really well. It stretches the muscle fully and causes growth, and it is simple to perform.

Just get your feet up on the ball, straighten your torso, resting your shoulders on the ground, and roll that ball towards your butt. Simple, but effective.

Romanian Deadlift

Similar to a deadlift, but with straight legs, the Romanian Deadlift is a great hamstring exercise.

Proceed with caution and be sure to use great form at all times.

Calf Raises

Calf raises are the single greatest exercise to build big calf muscles.

Grab a weight, put your feet on a step, or anything that will allow for full range of motion,  and lift your body using only your feet. I like to stop half way up and then explode up to the top.

Good luck going up the stairs the next day!

A common theme, if you haven’t noticed, is proper technique. The legs and the back are very closely connected, and if you are not performo=ing these exercises with strict technique, you run the risk of injuring your back.

Be careful and proceed slowly to the heavy weights.

Shoulder Exercises

When you are finished the leg exercises, you can then do the shoulder exercises, or you can do one leg exercise followed by one shoulder exercise, and continue this pattern throughout. This will shorten the time needed to work out, and since these muscle groups are completely separate, they will recover during the opposite muscle work out sets. The shoulder exercises I use are:

Arnold Press

Named after, you guessed it, Arnold Schwarzenegger, the Arnold press is a shoulder press with a twist; literally.

Start with your palms facing you, and as you press the weight up, twist your arms so your palms face away at the top.

I like to perform this exercise seated, but it can be done standing to engage the core to a greater degree.

Front, Side Lateral Raise Superset

Grab a light weight in each hand, palms facing down and raise one arm straight forward while the other arm is raised straight out to the side. Lower, switch, and repeat. That is one repetition.


The classic shoulder exercise. This exercise is simple to perform and you can graduate to heavy weights quite quickly.

Again, please exercise using proper form at all times!

Sets and Reps

The research I have read states that after completing three sets of 8 – 12 repetitions of two different exercises, the muscle group you are working is sufficiently “broken down” and any further sets or reps would not return any significant benefit.

Based on that, and the results I have seen since starting to follow this method, I perform three sets of two leg exercises, followed by three sets of two or three exercises.

Day 2 of the 8-day cycle: 3 sets of Exercise Ball Hamstring Curls and 3 sets of Deadlifts followed by 3 sets of Arnold Press and 3 sets of Front/Side Lateral Raise Supersets.

I generally follow this up with 3 sets of Calf Raises, holding a weight of some sort, and 3 sets of shrugs with a very heavy weight.

Day 6 of the 8-Day Cycle: 3 sets of Barbell Squats and 3 sets of Romanian Deadlifts followed by 3 sets of Arnold Press and 3 sets of Front/Side/Rear/W Supersets.

I generally follow this up with 3 sets of Calf Raises, holding a weight of some sort, and 3 sets of shrugs with a very heavy weight.

Remember, a set involves 8 – 12 reps. The last rep you perform should be almost impossible to complete, so you know the muscle is fatigued.

A Wealth of Information

So there you have it. Those are the exercise that I perform to build muscle in my legs and shoulders. You can perform these exercises in the sets and reps mentioned, or you can do one leg exercise followed by one shoulder exercise throughout the workout, shortening the workout time needed.

I guarantee that your legs and shoulders will be sore the next day. And the next.Bodybuilding.com

But that is the joy of weight lifting. Being sore means the muscle is growing. It shouldn’t be painful, just sore.

If you need any more information on these exercises and how to perform them, go to the following website:


Last Words

Working out your legs and shoulders 2 days a week, will be the most difficult to maintain, since they will feel the sorest the next days, and you will feel them with every step you take.

But, working out regularly, in combination with the Keto lifestyle, has resulted in me being in the best shape of my life. My legs are stronger, and I can see the difference in my shoulders.

Give it a try. I think you will be pleasantly surprised.

If you have any questions or comments, please leave them below.

Also, I am not a professional, and you should consult one if you have any health questions or concerns.

If you are interested in a proven program of exercise and eating, here is an article I wrote on The Fit Father Project. Give it a try!

Thanks for listening, and I’ll see you in the next post!

Have a great day!


Tom Fitzsimmons

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