Legs and shoulders miraculous combination

Most athletes complain of poorly developed legs. If you do not salteas the day of legs (the fundamental reason why the legs are not developed at par with the rest of the body), may it be a certain lack of genetic predisposition, but this is easily remedied. This is twice legs entail a week. The combinations that we offer are as follows

1) legs, buttocks and back.

2) legs and arms (triceps and biceps)

3) legs, shoulders and chest.

4) Total legs (quadriceps, hamstrings, adductors and twins).

Every week you must choose two days, separated by at least 48 hours to train your legs. A training table is possible that sigure

Day 1: Chest

Day 2: legs, buttocks and back.

Day 3: Shoulders

Day 4: Arms

Day 5: Total Legs

Days 6 and 7: Rest

In the following weeks, it replaces the days of legs you have done for workouts alternative legs. For example

If you have made legs, buttocks and back during the first week, the second week you could do legs, shoulders and chest. Day total legs remains as it is.

Please note the following recommendations training

1) Make only 3 sets of each exercise. This style of training is very demanding. Procuta it not is exhausted in a couple of weeks.

2) Make three to four exercises per muscle group. If you feel that four is too much for you, eliminating the last of the list of each of the muscle groups, because in general it is the mildest.

3) Rest a minute enter series and at least three minutes between exercises. Lies about three or four minutes between muscle groups.

4) Do not go to the gym without having eaten a full one hour before intake.

5) Drink plenty of water during the session.

The basic training of the legs is the quadriceps, which will realize twice a week.

If you perform the basic exercises of this muscle (extensions, press and squats), you’ve worked very well. Here are routine basis

Legs (quadriceps)

Leg Stretches: Quadriceps

Leg exercises

1) Chair (extensions) Quadriceps

1 set of heating x 15 reps with low weight.

2 sets x 12 repetitions with low weight.

1 set x 10 reps with moderate weight.

2) Press Quadriceps

1 set of heating x 15 reps without weight (single press).

2 sets x 12 repetitions with low weight.

1 set x 10 reps with moderate weight.

3) Squats

1 set of 15 repetitions without heating x weight (single bar).

2 sets x 12 repetitions with low weight.

1 set x 10 reps with moderate weight.

final stretch.

The quadriceps muscle group is a plaintiff. We tend to train separately from the rest of the legs because that way we can enhance the performance of all areas. Many people get tired quickly if they train the entire leg in one session. At this stage of your training you put emphasis on them. Combining legs shoulders (option 3) will continue with this program

shoulders

Stretches shoulders

Shoulder exercises

1) Dumbbell Shoulder Press

1 set x 15 reps heating with very low birth weight dumbbells.

2 sets x 12 repetitions with moderate weight dumbbell.

1 set x 10 reps with something higher weight.

2) Side Flights

2 sets x 12 repetitions with moderate weight dumbbell.

1 set x 10 reps with weight slightly higher

3) Flights rear

2 sets x 12 repetitions with moderate weight dumbbell.

1 set x 10 reps with something higher weight.

4) front dumbbell Flights

2 sets x 12 repetitions with moderate weight dumbbell.

1 set x 10 reps with something higher weight.

Stretches shoulders (end).