Hi Freak ! Are you a beginner ? Wondering from where to start your shoulders-legs workouts ? If yes, Then you are on the right post. In this post you will get a very descriptive workout database for the top shoulders and legs beginners workouts / exercises.
I will be mentioning top best exercises which you should definitely opt for having a bigger shoulders and legs with a good form shape.
Many people opt to choose compound body part exercises in a day. Like back–biceps, chest–triceps, shoulders-legs and so on. Being a beginner you might face initial difficulties to identify the exercise sets and data.
I have tried to keep this post as simple as possible, so that it will be easy to guide you. If you are a complete Beginner, I will recommend you to first check out the Basic Beginners Gym post. You will get a clear picture of understanding. So tie your knots and get ready to lift weights. Lets Get Started !
Table of Contents
EXERCISE DATABASE
1. SHOULDERS WORKOUT – BEGINNERS
1.1. Seated Dumbbell Military Press
- Sit properly in a bench keeping your back straight. Keep two dumbbells handy in both of your hands resting on your thighs.
- Choose the weights according to your own convenience and capacity.
- Slowly raise the dumbbells from your thighs and bring them to shoulder height. Try to focus and contract your shoulder muscles.
- With the dumbbells at shoulder height, rotate your palms so that they face forward.
- Keep pressing the dumbbells above your head until your arms fully extend.
- Exhale as you push the dumbbells up and over your head and inhale while moving downwards.
Sets / Reps / Rest Duration – 3-4 sets, 10-12 reps, 60-75 seconds rest between each set.
If you are confused between sets, reps and resting period you can have a overview of my “complete beginners guide to gym” post.
1.2. Barbell Military Front Press
- Sit properly in a bench keeping your back straight. Keep a barbell ready to lift it. Preferably you can use a smith machine. But if your gym does not have a smith machine then you can manage to put weights on a straight barbell rod and lift it.
- Choose the weights according to your own convenience and capacity.
- Slowly raise the barbell upwards and bring them up. Try to focus and contract your shoulder muscles.
- Keep pressing the barbell above your head until your arms fully extend.
- Exhale as you push the barbell up and over your head and inhale while moving downwards.
Sets / Reps / Rest Duration – 3-4 sets, 10-12 reps, 60-75 seconds rest between each set.
1.3. Dumbbell Front Raise
- Stand with feet about shoulder-width apart.
- Keep your back straight and feet firmly flat on the floor.
- Hold the dumbbells across the thighs horizontally, palms facing back toward the thighs. Weights you can choose according to your own convenience and capacity.
- Keep your abdominal muscles firm and tight.
- Lift the weights upward, inhaling, with arms out in front and palms facing down. Keep a slight bend in the elbows to reduce the stress on the joints. Pause when the arms are approximately horizontal to the floor and feel the contraction in the shoulders.
- Return the dumbbells to the starting position with a slow and contracting motion.
- Breathe out as you lift the dumbbells and breathe in as you lower the dumbbells back to the starting position.
Sets / Reps / Rest Duration – 3-4 sets, 10-12 reps, 60-75 seconds rest between each set.
If you are confused between sets, reps and resting period you can have a overview of my “complete beginners guide to gym” post.
1.4. Dumbbell Side Lateral Raise
- Sit on a flat bench with a dumbbell in each hand at your sides.
- Weights you have choose according to your own convenience and capacity limit.
- Keep your back straight, brace your abdominal muscles, and then slowly lift the weights out to the side until your arms are parallel with the floor, with the elbow slightly bent.
- Hold there for 1 or 2 seconds contracting your deltoids muscles.
- Return back to the initial position slowly.
- Inhale as you lower the weights to your sides, exhale as you lift the weights to the position parallel to your shoulders.
Sets / Reps / Rest Duration – 3-4 sets, 10-12 reps, 60-75 seconds rest between each set.
1.5. Upright Row ( E-Z Bar )
- Grab a barbell ( preferably E-Z curl bar ) and allow it to hang in front of you at the length of your arms.
- Stand up straight and adjust your grip so that your hands are about in line with the thighs. Hold the bar in such a position that both of your hands are straight parallel line with your shoulders.
- Keep your abdominal muscles tight and shoulder muscles relaxed.
- Lift the barbell straight up toward the chin slowly contracting your shoulder muscles.
- Hold there for 1 or 2 seconds.
- Return the barbell back to the starting position.
- Inhale as you lower the barbell and exhale during upward movement.
Sets / Reps / Rest Duration – 3-4 sets, 10-12 reps, 60-75 seconds rest between each set.
1.6. Landmine Press
- Stand holding the weighted end of the barbell with both hands in front of your chest.
- Make sure the barbell is held firmly and securely in a landmine device or pocket corner.
- Keep your feet leveled and shoulder-width apart.
- Slowly press the weight upwards with both hands until your arms are extended and then bring it back down slowly.
- You can also perform this exercise with one hand movement. Remember to keep weights light as it can cause sprain in your shoulder muscles.
- Inhale as you press in and exhale as you push the barbell away from you.
Sets / Reps / Rest Duration – 3-4 sets, 10-12 reps, 60-75 seconds rest between each set.
If you are confused between sets, reps and resting period you can have a overview of my “complete beginners guide to gym” post.
2. LEGS WORKOUT – BEGINNERS
2.1. Split Squat
- Be in a standing position and take a long step forward as if performing a lunge.
- Keep your heel of your back foot in a raised position.
- Try to keep your torso straight and slowly lower until your back knee almost touches the floor.
- Complete all your reps on one leg and after that then switch to the other.
- Keep your knees in line with your toes, especially on the front leg, and don’t let the front knee stray past your foot as you lower.
- Breathe in as you lunge and put your weight in the front heel. Exhale as you push yourself back up.
Sets / Reps / Rest Duration – 4 sets, 15-20 reps, 60-75 seconds rest between each set.
If you are confused between sets, reps and resting period you can have a overview of my “complete beginners guide to gym” post.
2.2. Stepup
- Try to find a place, box or higher step which is approximately 10 inches tall.
- Place one foot on the step and rise up.
- Keep your shoulder’s back and chest up.
- Step down and repeat with the other leg.
- Action EXHALE: With right leg, step onto the center of the bench and straighten your right leg at the top. Opposite leg should remain behind you for counter balance. INHALE: Slowly bend right knee and step back down with left and then right foot to complete one rep.
Sets / Reps / Rest Duration – 4 sets, 20 reps, 60-75 seconds rest between each set.
2.3. Calf – Raises ( Weighted )
- Stand upright holding two dumbbells by your sides. Choose the weights according to your convenience.
- Properly place your feet on an exercise pad or weight plate with your heels firmly touching the floor.
- With your toes pointing forwards, raise your heels off the floor slowly contracting your calves muscles. Slowly return to the starting position.
- For your own convenience you can inhale while bring your legs upwards and exhale while returning to initial position.
Sets / Reps / Rest Duration – 4 sets, 20 reps, 60-75 seconds rest between each set.
2.4. Squats ( Regular )
- Stand with feet a little wider than hip width with your toes facing in front position.
- Drive your hips back—bending at the knees and ankles and pressing your knees slightly open.
- Sit properly into a squat position ( as if sitting in an invisible chair ), while still keeping your heels and toes on the ground.
- Keep your chest up and back straight.
- Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle and thighs parallel to the ground surface.
- Press into your heels and straighten legs to return to a standing upright position.
- Breathe in as you move / sit down and exhale as you push yourself back up.
Sets / Reps / Rest Duration – 4 sets, 15-20 reps, 60-75 seconds rest between each set.
2.5. Leg Extensions
- Place your hands on the hand bars of the leg extension machine.
- Choose weights according to your own convenience.
- Lift the weight while exhaling until your legs are almost straight.
- Do not lock your knees. Try to keep your back against the backrest and do not arch your back.
- Exhale and lower the weight back to starting position.
- This completes your one set.
Sets / Reps / Rest Duration – 3-4 sets, 10-12 reps, 60-75 seconds rest between each set.
If you are confused between sets, reps and resting period you can have a overview of my “complete beginners guide to gym” post.
2.6. Lying Leg Curls
- Initially start by lying flat on your stomach.
- Adjust the roller pad so that it rests comfortably a few inches under your calves, just above the heels. Make sure to set a comfortable height.
- Slowly stretch your legs out fully. Grasp the machine handle to get a proper grip.
- Lift your feet smoothly as you exhale, keeping your hips firmly on the bench.
- Inhale as you flex your knees and pull your ankles as close to your buttocks as you can.
- Hold this position for 1-2 seconds.
- Inhale fully as you return your feet to starting position in a smooth, slow, controlled movement.
Sets / Reps / Rest Duration – 3-4 sets, 10-12 reps, 60-75 seconds rest between each set.
Do comment below which exercises you are going to opt for, your views, queries and suggestions !
Get ready to lift hard and grow a massive shoulders-legs. All the Best !
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Reduce Abdominal Fat, Complete Guide To Beginners Gym, Top Chest Workouts, Best Bicep Workouts, Best Tricep Exercises, Returning To The Gym Post-Lockdown (COVID-19), DOMS, Maximize Muscle Pump
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