The 60-minute Leg and Shoulder Crushing Workout

A true leg day always involves squats. And in this case, two different types of squats. Back squats for the traditional heavy lifting, and front squats for more core activation and indirect mobility work.

We’re not going to sugar-coat this one, this leg and shoulder workout is long, and it’s tough. But, if you’re already following something like our total-body redemption plan (which this is a part of) you’re already used to putting in the work.

 

The Leg Exercises

 

1. Back Squat

Sets: 3 Reps: 8-10

2. Front Squat

Sets: Reps: 8-10

3. DB Plie Squat

Sets: Reps: 8-12

4. DB Step Up

Sets: Reps: 8-12

5.Walking Lunge

Sets: Reps: 8-12

6. Glute bridge

Sets: Reps: 10 (+ 2 second hold)

Rest: 30-45 seconds between sets (60-90 seconds between sets of squats, if necessary)

 

The Shoulder Exercises

 

1. Neutral-grip DB Press

Sets: Reps: 10-12

2. DB High Pull

Sets: Reps: 10-12

3. Front Cable Raise

Sets:Reps: 10-12

4. Side Cable Raise

Sets: Reps: 10-12

5. Rear Cable Raise

Sets:3 Reps:10-12

6. Face Pull

Sets: 3  Reps: 15

Rest: 30-45 seconds between sets (60-90 seconds between sets of squats, if necessary)

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