Any tips???

there are many ways,you have to see which methods that would cater to your liking to enable the building up of shoulders and legs,they may vary in different ways and the routines may be light of vigorous but you have to see what kind of regiment you would like to try:boxing:

For legs: I was told (for boxing) to stick to compound exercises and train for strength and explosive power. So lunges, squats, performed mainly with ones bodyweight. You should also include a plyometric variation of these exercises.
(Remember to stretch, before and after)

For shoulders: Military press, shadowboxing with light weights. Also i find lateral and front raises with light weights (i use 3kg) works wonders for the anterior delt. Also heavy bag work is great for scupting shoulers.

When training shoulders remember their are three heads to work front(bench press incline & flat) side(military press & side raises) and rear (t-rows & reverse flys

and legs starting with quads(leg extenstions & lunges)
hamstrings (leg curls and squats)
calves _calf raises

you can try 5 rep 5 set each muscle group
work each muscle twice a week for best results
and dont work the same muscle on back to back days
good luck

there are many ways,you have to see which methods that would cater to your liking to enable the building up of shoulders and legs,they may vary in different ways and the routines may be light of vigorous but you have to see what kind of regiment you would like to try:boxing:

LOL wtf you on about

Getting your legs to grow in principle is easy, there are so many extremely good leg exercises out there but they all take a lot of effort and hard work! After a heavy squat session your not going to be doing a whole lot of walking for about a week!

Here is a great leg session

Barbell Squats 4 sets 6-8 reps
Leg press 4 sets 12-15 reps
Stiff leg dead lifts 4 sets 12-15 reps
Walking lunges 4 sets 12-15 reps (steps with each leg)
Calf raises 4 sets 20-25reps

You need to go very heavy with good form. If you half ass it your going to get nowhere fast. Legs generally respond better to higher rep ranges ie 12-15 in most exercises. With squats heavy is key so reps can be a bit lower here.

Shoulders

Barbell seated shoulder press 4 sets 8-10reps
Power cleans 4 sets 6-8reps
Side laterals 4 sets 12-15reps
Barbell shrugs 4 sets 15-20 reps

This is a good shoulder routine which will hit all 3 heads and incorporates strength as well as explosive power exercises.

LOL wtf you on about

Getting your legs to grow in principle is easy, there are so many extremely good leg exercises out there but they all take a lot of effort and hard work! After a heavy squat session your not going to be doing a whole lot of walking for about a week!

Here is a great leg session

Barbell Squats 4 sets 6-8 reps
Leg press 4 sets 12-15 reps
Stiff leg dead lifts 4 sets 12-15 reps
Walking lunges 4 sets 12-15 reps (steps with each leg)
Calf raises 4 sets 20-25reps

You need to go very heavy with good form. If you half ass it your going to get nowhere fast. Legs generally respond better to higher rep ranges ie 12-15 in most exercises. With squats heavy is key so reps can be a bit lower here.

Shoulders

Barbell seated shoulder press 4 sets 8-10reps
Power cleans 4 sets 6-8reps
Side laterals 4 sets 12-15reps
Barbell shrugs 4 sets 15-20 reps

This is a good shoulder routine which will hit all 3 heads and incorporates strength as well as explosive power exercises.what are you trying to do in implementing this strenuous form of activity,it is not up to us to see what this individual is capable off,you sit here with your beer gut hanging low typing and demanding this type of over strenuous training,i would not do this,i do not think arnold did it like this:arabia:

what are you trying to do in implementing this strenuous form of activity,it is not up to us to see what this individual is capable off,you sit here with your beer gut hanging low typing and demanding this type of over strenuous training,i would not do this,i do not think arnold did it like this:arabia:

Well thats cos your a lazy fuker who just spends all day abusing people on this site. Me and my "beer gut" were in the gym today dealifting 500lbs so suck my balls! He asked for help training shoulders and legs and i gave him a good routine!

Well thats cos your a lazy fuker who just spends all day abusing people on this site. Me and my "beer gut" were in the gym today dealifting 500lbs so suck my balls! He asked for help training shoulders and legs and i gave him a good routine!i am not abusing no one on this site,i am offering my expertise on boxing or other topics on this site and you were in the gym today,i am very proud of you,do you want to talk boxing,uh lets talk boxing and quit your constant bashing of smart boxing posters:boxing:

i am not abusing no one on this site,i am offering my expertise on boxing or other topics on this site and you were in the gym today,i am very proud of you,do you want to talk boxing,uh lets talk boxing and quit your constant bashing of smart boxing posters:boxing:

your a ****ing cunt

simple answer

Squats and Military Presses. Go Heavy

your a ****ing cunt

simple answer

This guys has it spot on!

Also intrigued at to why **** was censored but cunt wasnt lol!

I personally used to find pull-ups excellent for strengthening my whole upper body & if you buy a pull-up bar you can do them at your convenience. Like someone else said, things like lunges, squats, deadlifts e.t.c. are best for your legs using only your own body weight initially and concentrating on keeping your form perfect! Look forward to lots of walking down stairs sideways lol

Play football or rugby for your legs and box fro your shoulders. Do this throughout your teens when you are growing. Worked for me!

http://www.beastskills.com/Pistol.htm
good for the legs

http://www.beastskills.com/MuscleUp.htm
http://www.beastskills.com/OneArmPull.htm
Shoulders

http://www.beastskills.com/FrontLever.htm
good for the back just incase

Squats and Military Presses. Go Heavy

^^
Thats what you should do for shoulders and legs. Calf raises as well.
Maximum twice a week one muscle group.
Eat in slight calorie surplus.
Be consistent.

But you should do all muscle groups not just legs and shoulders.

This guys has it spot on!

Also intrigued at to why **** was censored but cunt wasnt lol!

Cunt is not a bad work but **** is. Cunt is perfectly acceptable. My coach always says "WORK you cunts", he can be a right cunt sometimes. I wonder what other words are acceptable on this forum lets see
dick
****
arse
*******
knob
*****
*****ass mother****er
blow job
butt****a
****
******
fudgepacker
muffdiver
Mc******
piss
pecker
poonani
puta