Leg and shoulder day - UK-Muscle Body Building Community

kyrocera · 18-05-2006, 03:01 PM

Been doing this for my legs and shoulder day at the gym.

Leg extension - 4x6
Leg pPress - 4x6
Deads - 4x6
Sqauts - 4x15 (saw a video saying squats are best in the high reps by Bill Grant)

BB Military Press - 4x6
BB Upright rows - 4x6

Should i be doing more for my shoulders?
Maybe get rid of the leg press?

the_gre8t_1ne · 18-05-2006, 04:56 PM

IMO i wouldn't do deads for leg day, as i think you have enough leg exersises in there, and for shoulder IMO scrap the upright rows, and just replace it with side lateral raises IMO

just stick to compound movements m8, nice n simple and heavy!

DRED · 18-05-2006, 05:55 PM

mate wot a workout i bet you really feel like doin sholders after doin legs!!
do them on different days!!

kyrocera · 18-05-2006, 05:58 PM

Its actually ok, doing shoulders afterwards so i dont mind.
But you reckon deads on back day?

DRED · 18-05-2006, 06:04 PM

Quote:

Originally Posted by kyrocera

Its actually ok, doing shoulders afterwards so i dont mind.
But you reckon deads on back day?

ye stick the deads in for back!!
if you can do a sholder workout after legs then you aint trained them hard enough mate!!
wot do you train on wot day?

DRED · 18-05-2006, 06:07 PM

thats just my opinion,the other guys may say otherwise!!
cheers

Dudex · 18-05-2006, 06:24 PM

I agree with Dred mate, not just because you may be tired from doing legs, but because you hit shoulders indirectly on chest day, they may not be recovering.

Personally I dont like high reps (e.g. 15) but if it works for you stick with it. If you reduce the rep range on your squats you may be best off doing them first, or after light leg extensions.

kyrocera · 19-05-2006, 08:35 AM

Recently been doing

Mon - Back/Bi's
Wed - Chest/Tri's
Fri - Legs/shoulders

But have been playing footie on thursdays and thats making my legs tired for friday so was gonna swap Monday and Friday round.

Been doing this routine now for about 2½ months so after 2 more weeks im gonna change it.

Cheers for your help guys

the_gre8t_1ne · 19-05-2006, 09:30 AM

Quote:

Originally Posted by kyrocera

Recently been doing

Mon - Back/Bi's
Wed - Chest/Tri's
Fri - Legs/shoulders

But have been playing footie on thursdays and thats making my legs tired for friday so was gonna swap Monday and Friday round.

Been doing this routine now for about 2½ months so after 2 more weeks im gonna change it.

Cheers for your help guys

I would do
mon- Chest/Delts
wed- Back/tri's
Fri- Legs/Bi's

kyrocera · 19-05-2006, 09:36 AM

Quote:

Originally Posted by the_gre8t_1ne

I would do
mon- Chest/Delts
wed- Back/tri's
Fri- Legs/Bi's

Sounds alright...

Any suggestions for excersies?
Like i said im changing it in a couple weeks and was thinking of some of these

Sitting down Row with cable machine - Back
Preacher Curl - Bi's
Skull Crushers - Tri's
DB Press - Chest
Reverse BB curl - forearms (mine are pretty weak)

the_gre8t_1ne · 19-05-2006, 09:57 AM

m8 IMO stick to compund movements!

-Mon
Chest
Bench press/incline/Dip (weighted if possible)
Delts
Milatery press/Side lateral raises

-Tue
Wide grip chinups (weighted if possible)
Dead lifts
Seated cable row or bent over row's
Tri's
Skull crushers/pushdowns

-Fri
Squat/Reverse seated leg curls or stiff leged dead lift/Calve raise extentions
Barbell Curl/weighted close grip chinups/Palms Up Barbell Wrist Curls and or reverse curls

This is just some of the exersises I do and that have worked for me

kyrocera · 19-05-2006, 10:00 AM

Thanks alot mate...

kyrocera · 19-05-2006, 10:20 AM

Last question (honest!) what sort of rep range should i be doing?
I was told 4x6 or 4x8

the_gre8t_1ne · 19-05-2006, 10:22 AM

4x6 sounds rite to me

i usually alternate from 3x6-8, 4x6, 5x5

switching it every 2 to 3 weeks

OnePack · 24-05-2006, 05:22 PM

looks like a lot of work on quads there in that routine but nothing for calves...

18-05-2006, 03:01 PM	#1 (permalink)
kyrocera Head of UK-M's neighbourhood boob watch. Join Date: Oct 2004 Location: Southampton Posts: 1,376	Leg and shoulder day Been doing this for my legs and shoulder day at the gym. Leg extension - 4x6 Leg pPress - 4x6 Deads - 4x6 Sqauts - 4x15 (saw a video saying squats are best in the high reps by Bill Grant) BB Military Press - 4x6 BB Upright rows - 4x6 Should i be doing more for my shoulders? Maybe get rid of the leg press? __________________ ¤´¨) ¸.·´¸.·´¨) ¸.·¨) (¸.·´ (¸.·`¤ Cheers ¤ Paul Last edited by kyrocera; 18-05-2006 at 03:04 PM.

18-05-2006, 04:56 PM	#2 (permalink)
the_gre8t_1ne Your Friendly neighbourhood pusha! Join Date: Apr 2005 Location: The Ghetto (West, London) Posts: 4,027	IMO i wouldn't do deads for leg day, as i think you have enough leg exersises in there, and for shoulder IMO scrap the upright rows, and just replace it with side lateral raises IMO just stick to compound movements m8, nice n simple and heavy! __________________ Know your role and shut your mouth! or I'll layeth the SMACK DOWN on your Candy ASS!! If you smelalalalalalooouuuu To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. the gre8t 1ne.......is cooking!? To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. also find me at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

18-05-2006, 05:55 PM	#3 (permalink)
DRED if you build it they will come Join Date: Apr 2006 Location: Rochester,Kent Posts: 480	legs or sholders mate wot a workout i bet you really feel like doin sholders after doin legs!! do them on different days!!

18-05-2006, 05:58 PM	#4 (permalink)
kyrocera Head of UK-M's neighbourhood boob watch. Join Date: Oct 2004 Location: Southampton Posts: 1,376	Its actually ok, doing shoulders afterwards so i dont mind. But you reckon deads on back day? __________________ ¤´¨) ¸.·´¸.·´¨) ¸.·¨) (¸.·´ (¸.·`¤ Cheers ¤ Paul

18-05-2006, 06:07 PM	#6 (permalink)
DRED if you build it they will come Join Date: Apr 2006 Location: Rochester,Kent Posts: 480	legs and sholders thats just my opinion,the other guys may say otherwise!! cheers

18-05-2006, 06:24 PM	#7 (permalink)
Dudex Gym Addict Join Date: Sep 2005 Posts: 120	I agree with Dred mate, not just because you may be tired from doing legs, but because you hit shoulders indirectly on chest day, they may not be recovering. Personally I dont like high reps (e.g. 15) but if it works for you stick with it. If you reduce the rep range on your squats you may be best off doing them first, or after light leg extensions. __________________ Lack of will power has caused more failure than lack of intelligence or ability.

19-05-2006, 08:35 AM	#8 (permalink)
kyrocera Head of UK-M's neighbourhood boob watch. Join Date: Oct 2004 Location: Southampton Posts: 1,376	Recently been doing Mon - Back/Bi's Wed - Chest/Tri's Fri - Legs/shoulders But have been playing footie on thursdays and thats making my legs tired for friday so was gonna swap Monday and Friday round. Been doing this routine now for about 2½ months so after 2 more weeks im gonna change it. Cheers for your help guys __________________ ¤´¨) ¸.·´¸.·´¨) ¸.·¨) (¸.·´ (¸.·`¤ Cheers ¤ Paul

19-05-2006, 09:57 AM	#11 (permalink)
the_gre8t_1ne Your Friendly neighbourhood pusha! Join Date: Apr 2005 Location: The Ghetto (West, London) Posts: 4,027	m8 IMO stick to compund movements! -Mon Chest Bench press/incline/Dip (weighted if possible) Delts Milatery press/Side lateral raises -Tue Wide grip chinups (weighted if possible) Dead lifts Seated cable row or bent over row's Tri's Skull crushers/pushdowns -Fri Squat/Reverse seated leg curls or stiff leged dead lift/Calve raise extentions Barbell Curl/weighted close grip chinups/Palms Up Barbell Wrist Curls and or reverse curls This is just some of the exersises I do and that have worked for me __________________ Know your role and shut your mouth! or I'll layeth the SMACK DOWN on your Candy ASS!! If you smelalalalalalooouuuu To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. the gre8t 1ne.......is cooking!? To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. also find me at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

19-05-2006, 10:00 AM	#12 (permalink)
kyrocera Head of UK-M's neighbourhood boob watch. Join Date: Oct 2004 Location: Southampton Posts: 1,376	Thanks alot mate... __________________ ¤´¨) ¸.·´¸.·´¨) ¸.·¨) (¸.·´ (¸.·`¤ Cheers ¤ Paul

19-05-2006, 10:20 AM	#13 (permalink)
kyrocera Head of UK-M's neighbourhood boob watch. Join Date: Oct 2004 Location: Southampton Posts: 1,376	Last question (honest!) what sort of rep range should i be doing? I was told 4x6 or 4x8 __________________ ¤´¨) ¸.·´¸.·´¨) ¸.·¨) (¸.·´ (¸.·`¤ Cheers ¤ Paul

19-05-2006, 10:22 AM	#14 (permalink)
the_gre8t_1ne Your Friendly neighbourhood pusha! Join Date: Apr 2005 Location: The Ghetto (West, London) Posts: 4,027	4x6 sounds rite to me i usually alternate from 3x6-8, 4x6, 5x5 switching it every 2 to 3 weeks __________________ Know your role and shut your mouth! or I'll layeth the SMACK DOWN on your Candy ASS!! If you smelalalalalalooouuuu To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. the gre8t 1ne.......is cooking!? To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. also find me at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

24-05-2006, 05:22 PM	#15 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,494	looks like a lot of work on quads there in that routine but nothing for calves... __________________ Thank you.