Legs and shoulders take long for me because it's pretty much 2 days combined into 1. I'm trying to hit every muscle twice a week and the only possible way was to combine these 2.
It took me a little over an hour and a half.
Shoulders Barbell military press- 4 sets of 4-6 Rear delt flys- 4 sets of 8 Shrugs- 3 sets of 20 Db shoulders press- 4 sets of 4-6 Lateral Raises- 3 sets of 6
Legs (Quads) Squats- 3 sets of 5 Leg Press- 4 sets of 6-8 Lunges- 4 sets of 15 Leg extensions- 4 sets to failure (Hamstrings) Lying leg curls- 4 sets of 6-8 Sitting leg curls- 3 sets of 6-8 (Calves) Seated calf raises- 3 sets of 20 Leg press calf raises- 4 sets of 20 Standing calf raises- 4 sets of 20