Legs/Back/Shoulders

[ndh75]

Well lately I've just been browsing the site looking for new routines for Legs, Back, and Shoudlers. Just wondering what your current routines for these are?

[Kenny84]

My legs, back, and shoulder routines are:

Legs
Leg Extensions: 4 x 8-15
Front Squats: 4 x 6-8
Hack Squats: 3 x 6-8
Lunges: 3 x 12
Leg Curls: 3 x 8
Seated Calve Raises: 5 x 20

Back
Pullups: 3 x 10
Deadlifts: 5 x 5
Barbell Rows: 3 x 8
T-Bar Rows: 3 x 6-8
Dumbell Rows: 3 x 10
Dumbell Shrugs: 4 x 10

Shoulders
Seated Military Press: 5 x 8
Dumbell Press: 3 x 6-8
Lateral Raises: 3 x 10

[BaGeL23]

Oh lawdy.

My leg routine, straight from Jaxxed himself:

Squats: 1 warmup set, 12-15 reps. 3 working sets, 5-8 reps
Leg Press: 3 sets of 30-40 reps, maximum intensity (you should be struggling at about the 20th rep)
Leg Extension: FST-7 style
Straight Legged Deadlifts: 1 warmup set, 12-15 reps, 3 working sets, 8-12 reps
Leg Curls: FST-7 Style
Seated Calve Raise: 3 sets of 20+ reps
Leg Press Calve Raises: FST-7 Style
Finish workout with 135xfailure on squats.

If you can actually make it through that workout with maximum intensity, you will get swole legs, period.

[griepes]

Shoulder Routine:

Standing/Seated Barbell press 5 sets 6-12 reps
Seated Dumbell Press 5 sets 6-12 reps
Front Raises 5 sets 6-12 reps
Lateral Raises 5 sets 6-12 reps
Rear Delt Raises 5 sets 6-12 reps