by Vicky bhadoria
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Shoulder and leg workout will help you strengthen your shoulder and leg muscles. For some of these exercises, you will need only dumbbells. You may change the exercises if you want to by adding more weight, speeding them up, or slowing them a little bit down. Between every set of your exercise rest 30-45 seconds in legs workout, you can rest for 60-80 seconds because leg exercises need more strength and stamina compared to any other. So here is your shoulder and leg workout plan, a list of some of the best exercises, and instructions on how to perform.

shoulder and leg workout
#source: google images

These exercises can also be done at home with just a pair of dumbbells


Shoulders usually receive more attention than legs. But it happens not on purpose, and because they are active in a lot of chest, and triceps exercises. Here are some of the best and effective exercises for your shoulder muscles.

Dumbbell shoulder press

shoulder overhead dumbbell press
#source: google images

For the dumbbell shoulder press exercise, either you can sit or stand straight. You need to hold a dumbbell in each hand, just above your shoulder level, with your elbows bent. Press your hands straight up, pushing the dumbbells. Now bring them back down slowly. That will be one rep completed.

Side lateral raises

For this exercise, stand straight, with your hands down, holding a dumbbell in each hand. Raise your arms on the sides; stop them at your shoulder level. Your palms must face the floor. Now, return your hands to the starting position. That is one rep for you. This exercise is so effective for your lateral deltoid muscle, which is the middle portion of the deltoid muscle.

Front raises

You can do a front raise with one hand (unilateral) or with both hands (bilateral). Stand straight, with a dumbbell in each hand, palms facing your pelvis. Raise your arms in front of you, hands must be directed towards the floor. Put your hands back down slowly. That is how one rep goes. This exercise is so effective for the anterior deltoid.

Twist on the overhead press

Take a dumbbell in each of your hands and hold them right in front of your chest, on the shoulder level. Your elbows must be bent, palms facing your chest. Now, while pushing the dumbbells upward twist your hands. Your palms must point in the same direction as your feet – forward. Now slowly bend your elbows, return your dumbbells to your chest. That is one rep. This exercise is also so effective for your deltoids muscles, the whole portion.

Shoulder Leg Workout Plan: Shoulder Part

  • 8 reps of dumbbell shoulder press (three sets)
  • 6-8 reps of the twists on the overhead press (two sets)
  • 8 reps of side lateral raises (three sets)
  • 6 reps of front raise (four sets)

You can also read our article on fire hydrant exercise and its benefits.

Leg Exercises

Although some people tend to ignore it, your lower body is as important as your upper body. The majority of people don’t know that by working out on our legs our body produces more testosterone and it’s the one thing our muscles need to grow. That is why you should never miss your leg days, to have proportionally developed muscles. Some of the most effective leg exercises are lunges, variations of squats, and leg presses. But advanced training requires a gym press machine and is not included in these exercises; you are free to add them to your workout if you are in the gym.

Dumbbell Front Squat

Stand and your feet should be apart shoulder-width, and a dumbbell in each of your hands. Put the dumbbells on your deltoids (shoulders) and squat: bend your knees and lower your body, until your quadriceps (thighs) is parallel to the ground. Now make your legs straight and return to the standing position. That is one dumbbell front squat.

Dumbbells Step-Ups

dumbbells step ups for legs
#source: google images

For this exercise, apart from dumbbells, you will need a bench. If you don’t have it, you can use the steps of the stairs. Stand straight in front of the bench, with dumbbells in each of your hands. Bend your right knee and put the right foot on the bench. Lift your body, so that now you stand only on your right leg. If you are a beginner, you can put your left foot next to the right, standing on them both just for support. If you are on the advanced level, then after stepping up on the bench on your right leg, bend your left knee and lift it, so that your quads (thigh) are parallel to the floor. Now, return both your feet to the floor, starting with the left leg. That is one rep. Continue, changing your legs alternatively.

Walking Lunges

walking lunges leg workout
#source: google images

For this exercise, you need to stand straight. Make a long step forward with your right leg, bending it at the knee. At the same time, bend your left knee too, while your left foot remains at the starting point. Now, take a step with your left leg, the same way. That is how you do the walking lunges. Walking lunges is one of the best exercises for your whole lower body that includes: quadriceps, glutes, calves, hamstrings, hips.

Shoulder Leg Workout Plan: Leg Part

  • 8 reps of the front squat (four sets)
  • 10 reps of dumbbell step-ups (three sets)
  • 10 reps of walking lunges (four sets)

So, this is your shoulder leg workout which you can do both at the gym as well as your home.


The shoulder and leg workout plan above is not an advanced level workout, it’s a beginner and intermediate level workout plan. So, any beginner can do these exercises, just remember to check your form first with some expert, and beginners don’t need to do heavy repetitions. You can start with low reps, once you get hang of it you can start doing the number of repetitions you want.


If you are on a higher level than intermediate or beginner then you can go for this superset workout, because superset workouts need more intensity, strength, and stamina.

First, let me tell you what a superset workout is?

A superset is a form of training that enhances your strength in which you move faster from one exercise to another without taking a break for rest in between the two exercises. Normally, you will take a limited break to catch your breath or keep yourself hydrated between sets of exercises. This also gives some time for the muscles to recover from the last set. But during supersets, you move from one set to another without taking any break.


  1. Side Raises (dumbbell)- 4 x 12 reps, superset with Hack Squat-4 x 12 reps.
  2. Arnold Press-4 x 12 reps, superset with Leg Extensions-4x till failure.
  3. Dumbbell Shrugs- 4 x 15 reps, superset with Weighted Lunges- 4 x 8 reps.
  4. Do Press Overhead- 4 x 12 reps, superset with Leg Press- 4 x 15 reps

This is advanced level training for your legs and shoulder.

Try this combo of shoulder and leg workout on the same day use these exercises I mentioned above. I bet you’ll feel a great pump in your legs and shoulders, always keep yourself hydrated during your workout so you don’t get fatigued fast.

Hope this article will be helpful for you.


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