LEGS AND SHOULDERS

HEAVY LEG WORKOUT

Well to start off, myself and some of my workout buddies started training
like this to switch it up a bit. We lift heavy for three weeks then we go to reps for three weeks.

We do this with all of our workouts and we also do cardio three to four times
a week and abs the same.

For the heavy weeks, every exercise is 6 to 8 reps and for rep weeks
everything is 20 reps. Same workouts just a little bit lighter weight so you
can do all 20 reps.

When you do a workout like this one depending on what
week you are on heavy or reps, your last rep should be almost to
failure.

The reason we do heavy workouts for a few weeks is to build mass
and strength, and to be honest the job we do takes a lot out of us and our
bodies, so we need to give our joints a break so we do reps to ease the
pain, and to also give you the endurance and the ripped look everyone loves
so much.

If you are 300 pounds and can bench a ton it doesn’t really matter because
if you can’t climb a wall or sprint a few blocks to catch a bad guy you’re in trouble.
Functional muscle is what I am striving for right now.

LEGS

4 sets heavy squats 6 to 8 reps

4 sets of front squats 6 to 8 reps

4 sets of leg press machine 6 to 8 reps

4 sets feet together setting position squat 6 to 8 reps.

4 sets straight leg dead lift 6 to 8 reps.

The same workout for reps only you do 20 reps instead of 6 to 8, make the
weight as you see fit.

SHOULDERS

The same thing applies for shoulders as it does for legs heavy is 6 to 8
reps. 20 reps for the rep weeks.

4 sets dumb bell shoulder press 6 to 8 reps

4 sets of Arnold press 6 to 8 reps.

4 sets of side lateral raises 6 to 8 reps

4 sets of front raises 6 to 8 reps

4 sets up right pulls 6 to 8 reps