Best Leg and Shoulders Workout Routine for Mass

Do you want to have the best leg and shoulder training routine to gain muscle mass in just 2 months? Well, this routine is ideal for you, focused on the muscular development of legs and shoulders. To achieve results, you only need to know how the routine is structured.

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How to build muscle in the legs and shoulders: Routine

Legs wourkout with machines

Shoulders workout with cable and dumbbells

Step-by-Step Routine to Build Muscle in Legs and Shoulders

This training routine is focused on muscle gain in the leg and shoulder muscle groups. To effectively increase muscle mass, follow these steps when performing the routine:

How many days to perform a workout routine?

• The days will depend on the sets we want or are able to perform during the week. If our goal is to do 15 sets per muscle group per week, then we can divide the workout into 2 days, doing 7 sets on one day and 8 sets on the next day for that muscle group. It doesn't matter how you divide it, what matters is that you reach 10 to 20 sets per week for each muscle group. In this case, you can make the routine in 2 days.

What is a training set?

A training set is the number of times you repeat an exercise. For a hypertrophic goal, which is muscle gain, it is necessary to perform a minimum of 10 weekly sets per muscle group and a maximum of 20 weekly sets.

What are repetitions? How many repetitions to perform in training?

A repetition is the number of times we perform a movement of an exercise. For example, in bench press, lifting the barbell once is considered one repetition. Depending on our muscle or strength goals, we may be interested in performing a higher or lower number of repetitions.

• In each set, perform 6 to 10 repetitions, giving our maximum effort near muscular failure without reaching it, except in exceptional cases. If we can perform more than 10 repetitions, we execute them until near failure, but that would mean we should have increased the weight.

When to perform the Dropset in our routine?

• For this routine, I recommend doing a dropset at the end of the workout. That is, if we do 20 total sets for legs and shoulders in one day, then 3 sets of those 20 will be replaced by a dropset for legs or shoulders. Ideally, we should do a dropset for each muscle group per week.

Training progression:

• The training should focus on progressive overload. To achieve this, we have two alternatives for proper training: increasing the weight in each set or starting with the maximum weight and reducing it. The best alternative for muscle mass gain is to start with the maximum weight and reduce it since it meets the 6-10 repetitions per set criterion. However, if we decide to increase the weight per set, we must push ourselves to the true limit of our body for all repetitions. Dropping weight from more to less is simpler because with few repetitions, you overload yourself. However, from less to more, you have to increase your repetitions until you reach true overload.

The Importance of Proper Technique in Leg and Shoulder Exercises

Leg Extension Machine

Before starting, assume a proper posture and perform scapular retraction. Adjust the machine so that the rollers align with the bottom of your ankles. Sit on the machine and hold the side handles for stability. Fully extend your legs by lifting the weights, making sure to maintain scapular retraction throughout the movement. Lower the weights in a controlled manner and bend your legs to return to the starting position. Repeat the exercise at a steady pace.

Leg Press

Before starting, ensure proper posture and scapular retraction. Adjust the seat and backrest of the machine so that your feet are at shoulder-width on the platform. Place your feet on the platform with your toes slightly pointing outward. Unlock the safety bars and slowly lower the platform until your knees are bent at a 90-degree angle. Push the platform up until your legs are almost fully extended, maintaining scapular retraction to avoid unnecessary strain on the lower back. Lower the platform in a controlled manner and repeat the movement.

Adductor Machine

Before starting, assume a proper posture and perform scapular retraction. Sit on the machine with your knees against the rollers and your feet supported on the floor. For the abduction exercise, separate your legs by moving the rollers outward, maintaining scapular retraction throughout the movement. For the adduction exercise, bring your legs together by moving the rollers inward. Keep the movement controlled and return to the starting position, making sure to maintain scapular retraction at all times. Repeat the exercise at a steady pace.

Dumbbell Military Press

Prepare by maintaining proper posture, with your feet firmly on the ground and a slight scapular retraction. Hold a dumbbell in each hand at shoulder height, with your palms facing forward. Slowly lower the dumbbells towards your shoulders while maintaining control, then exhale and push the dumbbells upward, fully extending your arms. Hold the position for a few seconds to create tension in the shoulder muscles, and repeat the movement

Cable Facepull

Before starting, make sure to maintain proper posture and scapular retraction. Stand in front of a cable pulley system with your hands holding a rope or elastic bands at chest height. Pull the rope towards your face, keeping your elbows high and shoulders back. Squeeze your shoulder blades at the end of the movement to maximize activation of the shoulder and back muscles. Slowly return to the starting position and repeat the exercise.

Cable Lateral Raise

Before starting, remember to maintain proper posture and scapular retraction. Adjust the pulley of a cable system to a height approximately level with your shoulders. Grab the cable handle with the hand farthest from the pulley. Lift your arm laterally until it is parallel to the ground, maintaining control throughout. Make sure to maintain scapular retraction and feel the activation in the lateral shoulder muscles. Slowly return to the starting position and repeat the exercise with the other arm.

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