Massive Shoulder & Leg Development

[highlight]Ausbb Workout Routine- Massive Shoulder & Leg Development
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Ausbb- Australian Bodybuilding is here to help you with your fitness goals. To gain muscle, get strong and bigger , you need to hit the gym hard and often, however when looking at all the equipment in the gym and the excerises to do , sometimes it can get a bit overwhelming with what to do. Never fear Ausbb - Australian Bodybuilding is here to help you get a muscle building routine that will help you target the muscle groups

These routines will provide you with tough workouts, but we will never overtrain you. We also show you exactly how to perform the exercises


Please check out our Ausbb Exercise Database to learn how to do any type of workout as well


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In this Ausbb Workout Routine you will first do a shoulder workout and then train your legs. You will start your workout with compound movements and then focus on isolating the individual muscle groups.











[highlight]Shoulders

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[highlight]1) Standing Shoulder Press
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1. Start with your feet shoulder width apart and hands a little wider than shoulder width apart on the bar
2. Bring the bar up to your shoulders
3. Slowly raise the bar above your head, until your arms are almost straight but avoid locking your elbows
4. Now slowly lower the bar until it is in line with your shoulders again

[ame="http://www.youtube.com/watch?v=2xeO38KpHtc"]Standing BB Shoulder Press - YouTube[/ame]


















[highlight]2) Seated Front Dumbbell Press (A.K.A Arnold Press)[/highlight]

1. Hold your trunk tight and keep your back straight
2. Start with the dumbbells in front and palms facing you
3. As you raise the dumbbells turn your palms to face forward
4. Raise the dumbbells so your arms almost fully extend
5. Do not lock out your arms
6. Lower to the start position with palms facing in

[ame="http://www.youtube.com/watch?v=lhuPCnPQrLw"]Arnold Press (Skruv press) - YouTube[/ame]





[highlight]3) Bent Over Dumbbell Lateral Raise[/highlight]



1)stand with feet shoulder width apart and knees slightly bent.
2)Bend forward at your waist and keep your back straight and parallel to the floor.
3)Grasp both dumbbells with your palms facing in and elbows slightly bent.
4)Keep your knees bent and back flat then raise the dumbbells out to your side until your upper arms are slightly higher than your shoulders.


[ame="http://www.youtube.com/watch?v=t1Anq74obNY"]Exercise Videos- BentOver Dumbbell Lateral Raises - YouTube[/ame]





[highlight]4) [highlight]Barbell Shrug[/highlight]





1)Grip the barbell parallel to your shoulders with your palms facing towards you.
2)Feet shoulder width apart for stability.
3)Shrug the barbell upwards keeping your arms straight and solid. Squeeze your traps muscles up at the top of the motion and hold the position for a count of 1.
4)Lower the barbell back down not allowing your traps muscles to fully relax before starting the next rep


[ame="http://www.youtube.com/watch?v=_deNLxkagd0"]STANDING BARBELL SHRUGS by sy-fit-muscle-building.com - YouTube[/ame]







[highlight]Legs

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[highlight]1) Barbell Back Squat[/highlight]

1. Unless you’re doing squats with a very low weight, we recommend using a squat rack to help you with this exercise. Start by setting up your desired weight with the bar on the squat rack. Position the bar so that it’s rest on your trapezius, then lift it off the squat rack.
2. Keep your head looking slightly upwards. Now bend your knees and push back your hips. Keep your back straight as your lower your body. Continue until your quads are parallel with the ground. Hold the lower position for a moment, then raise your body back up again.

[ame="http://www.youtube.com/watch?v=sJZdo9p5x_E"]Barbell Squat Demonstration Video - Maximuscle - YouTube[/ame]


















[highlight]2) Hack Squat[/highlight]

1. Place the barbell on the floor just behind your legs and stand with your feet shoulder width apart and your toes pointing forward.
2. With your feet firmly placed on the floor, reach down and grasp the barbell from behind with and overhand grip.
3. Next, lift the barbell by extending your knees and hips by pressing upwards and maintaining an equal distribution of weight on your forefoot and heel.
4. Pause for a moment at the top of the lift then lower yourself by squatting back down until your thighs are parallel to the floor.

[ame="http://www.youtube.com/watch?v=sexbdrhS-rI"]Hack Squat - YouTube[/ame]





[highlight]3) Leg Extensions[/highlight]

1. sit down and set the lower leg pad at just above the top of the shoe.
2. adjust the back rest so that your knees are just off the end of the seat
3. Your knees should be bent at a 90 degree angle
4. slowly straighten your legs to a soft lock position.

[ame="http://www.youtube.com/watch?v=CGUB26qnvyc"]Body-Solid Seated Leg Extension & Supine Curl #GLCE365 - YouTube[/ame]





[highlight]4) Lying Hamstring Curl[/highlight]

1. Set up the leg supports so that when lying down the rest is on the back of your leg, just below the calf muscle..
2. Lie down on your front making sure that your knee caps are just off the bench.
3. Slowly draw your legs up so that your feet come in as close to your bottom as possible. Now slowly lower your legs back down to the starting position.

[ame="http://www.youtube.com/watch?v=2FW1XQdzfSg"]Laying Hamstring Curl - YouTube[/ame]


















[highlight]5) Standing Machine Calf Raises[/highlight]

1. Before you begin the exercise, adjust the shoulder pads of the machine to the proper height.
2. Place the shoulder pads on your shoulders and stand shoulder-width apart on the machine's platform.
3. With your legs straight and your knees NOT locked, drop your heels below your toes.
4. Shift your weight to your toes and lift your heels high -- tighten your calves with the movement.
5. Hold this position for a brief moment and then return to the starting position. Repeat

[ame="http://www.youtube.com/watch?v=VJ7mQoSnwqM"]Standing Calf Raise Machine - YouTube[/ame]