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Home Training MP Full Body Workouts Legs and Shoulders Intensity Routine

Legs and Shoulders Intensity Routine



Legs and Shoulders Intensity Routine

 

Volume training doesn't work effectively guys. Intensity training will provide you with the greatest results guys, if you do it properly. You need to follow the "all-or-nothing" principle when in the gym, meaning you need to contract the muscle to its fullest potential with the heaviest loads possible. Either all of your muscle fibers are being utilized and you will grow or only some of your muscle fibers will be required, not forcing enough of an impetus to grow. Here is a highly intense routine to perform with back and shoulders. This will provide you incredible results. Although it's only a few sets per bodypart, each one is to complete failure and will force your muscles to be stimulated.


Warm-Up 5 minutes on the treadmill
Warm-Up with 30 24" Box Jumps

Warm up with a a 4 set superset of 135 pound squats with 10 pound front raises with 10 pound lateral raises

Rest 3 minutes

 


Back Squats- The only rest is in changing the weights
315 lbs. x 7 reps
225 lbs. x 14 reps
135 lbs. x 21 reps


Rest 3 minutes

 

 

Snatch and Press- The only rest is in changing the weights other than specified
205 lbs. x 1; Rest 10 seconds; Repeat for 7 Reps
Rest 30 Seconds
185 lbs. x 5 reps
135 lbs. x 10 reps


Rest 3 minutes

 

 

Deadlifts- The only rest is in changing the weights
315 lbs. x 15 reps
225 lbs. x 15 reps

 

Rest 2 minutes

 

 

Front Lateral Raises- Start out at 35 pounds and go to failure. Then immediately drop it to 30 pounds and go to failure. Then drop it to 25 pounds and go to failure. Then drop it to 20 pounds and go to failure. Then drop it to 15 pounds and go to failure. Then hold it at the top position until you can't hold it anymore.

 

Rest 2 Minutes

 

 

Side Lateral Raises- Start out at 35 pounds and go to failure. Then get help from a spotter to force out negative reps. Then immediately drop it to 30 pounds and go to failure. Then get  help from a spotter to force out the negative reps. Then drop it to 25 pounds and go to failure. Then get help from a spotter to force out the negative reps. Then drop it to 20 pounds and go to failure. Then get help from a spotter to force out the negative reps.Then drop it to 15 pounds and go to failure. Then hold it at the top position until you can't hold it anymore.


 

This routine is incredibly exhausting. Please only perform this once a week and make sure you don't exercise for a few days after you perform this.



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