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!
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 calves. The exercises I use are:
Exercise Ball Hamstring Curl
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:
Front, Side Lateral Raise Superset
Front/Side/Rear/W Superset – 3 minutes
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.
For example: 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.
On 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.
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:
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.
Thanks for listening, and I’ll see you in the next post!
Have a great day!