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For this Legs and Shoulders Heavy and Slow Workout Series, you will need an adjustable barbell and various weighted dumbbells. Maximum strength gains will be achieved by going through a series of exercises, performed in a uniquely slow and concentrated manner to eliminate momentum and thereby allow for maximum muscle fiber recruitment.
For the leg portion of this workout, you will first set out to pre-fatigue the legs before going into the slow and focused sets. This is simply done to keep your home workouts safe. Because your legs can usually handle much more weight than can many times be safely hoisted up over the head, we have incorporated pre-exhaust sets so that you will not need as heavy of a weight to put over your head to challenge them during your slow sets.
You will begin the Leg and Shoulder work out with a warm up, and then pre-exhaust your legs with front lunges, immediately followed by SLOW barbell squats. Then you will pre-exhaust with reverse lunges and go right into SLOW barbell static lunges. You will then shift your focus to your inner and outer thigh area with a pre-exhaust set of side lunges and go right into SLOW dumbbell plie squats to continue exhausting the inner outer thigh area. You'll conclude the leg workout with dumbbell calf raises.
Next you will immediately go into your shoulder work. The effectiveness of these shoulder exercises is not only due to the slow manner of repetitions but also to the slight angle changes of the body as you perform the exercise. You will do dumbbell front and side raises with a 10 degree anterior tilt, a posterior delt raise with a flat back to engage and strengthen the lumbar region, a seated overhead press with your arms at a 45 degree angle for comfort and safety, and conclude with an external lying rotation to strengthen the rotator cuff.
The workout then concludes with a soothing stretch.
Remember the overall effectiveness of the Slow and Heavy Series is not so much WHAT exercises you select but rather HOW you perform them. Get ready to get FOCUSED!!!
