Day 4: Legs and Shoulders

Intermediate Routine Structure

• Day 1 (Monday): Chest and Triceps
• Day 2 (Tuesday): Back and Biceps
• Day 3 (Wednesday): Rest
• Day 4 (Thursday): Legs and Shoulders
• Day 5 (Friday): Rest

Warm-Up:

1. Dynamic Warm-Up (5-7 minutes):
• Perform light cardio (e.g., brisk walking, cycling) to increase heart rate.
• Include dynamic stretches like leg swings, arm circles, and bodyweight squats.

Exercises and Execution:

Legs Work

1. Barbell Squats

• Execution: Perform 3 sets of 12-15 reps. Focus on depth and controlled movement.
• Form Cues: Keep your back straight, core engaged, and knees aligned with your toes.

2. Calf Raises

• Execution: Perform 3 sets of 10-12 reps. Pause briefly at the top of each rep for a strong contraction.
• Form Cues: Keep your legs straight and avoid bouncing for maximum effectiveness.

3. Front Leg Extensions

• Execution: Perform 3 sets of 10-12 reps. Use a controlled motion to avoid joint strain.
• Form Cues: Adjust the seat to ensure proper alignment of your knees with the machine axis.

4. Lunges

• Execution: Perform 3 sets of 10-12 reps per leg. Take a step forward, lower your hips, and return to the starting position.
• Form Cues: Keep your chest upright and knees from going past your toes.

Shoulders Work

5. EZ Bar (or Barbell) Military Press

• Execution: Perform 3 sets of 10-12 reps. Press the bar overhead with controlled movement.
• Form Cues: Avoid arching your lower back and keep the bar path straight.

6. Upright Rows

• Execution: Perform 3 sets of 10-12 reps. Pull the barbell or dumbbells to chest level.
• Form Cues: Keep your elbows higher than your wrists throughout the movement.

7. Seated Dumbbell Military (Shoulder) Press

• Execution: Perform 2 sets of 10-12 reps. Use a steady tempo and maintain a neutral grip if needed.
• Form Cues: Avoid arching your lower back and keep your movements controlled.

8. Dumbbell Lateral (Side) Raises

• Execution: Perform 2 sets of 12-15 reps. Lift the dumbbells to shoulder height with a slight bend in the elbows.
• Form Cues: Focus on smooth, controlled reps to isolate the deltoids.

Rest Intervals:

• Between Sets: Rest 60-90 seconds for most exercises.
• For Squats: Extend to 2 minutes for adequate recovery.

Cool Down:

1. Static Stretching (5-10 minutes):
   • Perform static stretches for the legs (e.g., quad and hamstring stretches) and shoulders (e.g., cross-body shoulder stretch).
2. Foam Rolling:
   • Lightly foam roll the quads, hamstrings, and shoulders to release tension and enhance recovery.

Weekly Progression Tips:

1. Increase Weight Gradually: Aim for slight weekly weight increments (2.5-5%) or an increase in reps if weights feel manageable.
2. Focus on Form and Tempo: Maintain strict form and controlled movements to maximize results and prevent injuries.
3. Log Your Progress: Track the weights and reps for each set to ensure consistent progression over time.

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