superset leg workout with dumbbells

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Legs. You’ll do a similar superset for your lower body. 3B Dumbbell Front Raise 2 x 8 – 12 reps 4A Crunches x 3 4B Dumbbell Lateral Raise 2 x 8 – 12 reps. Training Day 3. Back superset. Here, you're starting with a back move: Do your reps of the incline row first, then follow with the hollow body press series. It's very important to implement exercise grouping on leg day because dumbbells usually aren't heavy enough to push the legs to max effort. 1 Squat 4 x 8 – 12 reps 2 Lever Leg Extensions 2 x 12 – 15 reps 3 Lever Leg Curl 2 x 12 – 15 reps 4 Standing Calf Raise 3 x 15-20 reps 5 Sit-ups, 2 different exercises, 3 sets each between leg sets. It could be because of a back pain or your general dislike for the barbell that you want to stay away from it. Take, for example, the … The result, an efficient muscle building superset workout. Equipment: A medium-to-heavy set of dumbbells. Muscles Worked: This compound exercise engages the: This single exercises has so many benefits like — strength, endurance, power, and speed. Romanian Deadlift: Do 8 to 10 reps. Focus on tempo, taking your time on every rep. For example, a very basic superset workout (and one that I personally do when I’m short on time) could alternate two exercises: You can superset exercises that work the same muscle groups (as we do in this workout) to achieve muscle fatigue in a short period of time. Tip: Having … Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. Love yourself + others. Mackenzie! Maintaining the dumbbells at your shoulders, take a large step to the side and squat down with the leg that made the step. In the squat begin with your feet shoulder distance apart and toes turned out slightly. If you want to build an awesome pair of legs, this dumbbell leg workout will put you well in the right direction! A1) Incline dumbbell bench press x 12 reps A2) TRX pushups x 12 reps. 2. 3. So glad you liked this superset workout! This 30 minute dumbbell high intensity interval training workout supersets strength training and cardio exercises back-to-back in 40, 30, and 20 second intervals. Supersets and burnout sets with dumbbells are crucial to blast the legs into oblivion. Stand with your feet set wider than... 2 Dumbbell Farmers' Walk. Click here to follow along with the video at the top of this post. The pull move attacks the back strength and muscle your body needs most, and it also efficiently gets your body ready to push. Related article: 6 Exercises in 2 Supersets For Bigger and Stronger Triceps And Biceps. Legs are often neglected in the gym because of the effort you’ve got to put into training them. Rest at least 4-5 training days after this workout before having another leg day. This superset workout is a fan favorite because: In true superset workout style this is a fast-paced workout. No, it won’t turn you into the next great action hero, but it will hit all your key muscle groups, and it pushes you through the motions your body most needs in every-day life. With floor … Muscles Worked: A full body exercise specially targeting the upper body: The addition of the back row and tricep dips adds an extra emphasis on the upper back and back of the arm (triceps). Do 6 rounds with no rest between exercises. The push move rocks your chest and triceps. Rest 90 seconds between each set. The challenge — can you stick with the same heavy dumbbells through all three timed intervals; 40-30-20? Lead off with this lower-body superset. See me explain this easy – yet killer workout – that will help sculpt your legs and burn more fat, in less time, simply bouncing between exercises in the superset… Step … It is said compound movements with a barbell are the best way to build big legs. Each superset aims to focus on opposing muscle groups and opposing body functions. Also a great cardiovascular endurance exercise. Workout for first day of the most powerful exercises in really growing your and. Finish with this upper-body superset. Do your reps of the Romanian deadlift, then go right into your reps of the goblet squat. Grab a pair of dumbbells and hold them by your sides. Keep up the awesome work! This workout from Ebenezer Samuel, C.S.C.S., has you blasting through two supersets — one for your upper body and one for your lower body. Perform as a superset with dumbbell farmers' walk. Nourish Move Love is a health + fitness blog that helps women create a lifestyle and body they love. A superset workout simply means alternating different strength training exercises with minimal or no rest in between. Superset chest and legs superset workout dumbbell farmers ' walk and body suspension training band and do bodyweight flys from them you!, grip the bar hard over dumbbell rows 8-12 reps, no worries even count reps ; just go &., delts, abs and hip flexors used during the chest and felt. The video below shows the move with a barbell; you should use dumbbells instead. The goblet … Set 3: 20 seconds work, 10 seconds rest. Adding the jack does challenge coordination while also engaging the core and abs. Use your quads … Our product picks are editor-tested, expert-approved. Muscles Worked: Another compound dumbbell exercise targeting the: Lindsey! Pray often. Ebenzer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. This 30 minute dumbbell high intensity interval training workout supersets strength training and cardio exercises back-to-back in 40, 30, and 20 second intervals. We may earn a commission through links on our site. You're only doing 2 sets of this superset, but expect it to be vicious. Do … The abdominal muscles respond well to supersets, circuits and even tri-sets so you could superset similar exercises such as leg raises and decline sit-ups or exercises that work the abs and obliques such as crunches with side … I’ll coach you through this 30 minute superset workout, keeping track of the timed intervals. With each warm-up set increase the weight and reduce the reps until you get to your work-set weight. You’ll do one of each. The differences are: You’ll be performing the same movements as you would with a barbell, but with dumbbells; You’ll be doing higher reps, which is awesome for growth in your quads ; Below are some notes about the workout before you get … Repeat that twice. The Goal: You should be struggling to complete the last 2-3 reps of each exercise; that means you chose the right dumbbells. Muscles Worked: This complex dumbbell exercise builds and strengthens the biceps and shoulders or deltoids. Take this classic bodyweight exercise up a notch by bringing in dumbbells… Let me be upfront with you – this superset workout for shoulders and legs is going to be a little crazy and intense. Take a pair of dumbbells and go to the bench. Do 3 rounds. Eat your veggies. Return to standing position using only the leg you’re balancing upon. Dumbbell Row: Do 10 to 12 reps per arm. Start with the lower body superset, repeating each exercise x3 sets: Set 1: 40 seconds work, 20 seconds rest Superset 1. Click here to follow along with the video at the top of this post. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Thanks so much for this incredible superset and even more so for guiding a great stretch sequence. Rest 60 seconds between each round. Then you're ready to go. You're only doing 2 sets of this superset, but expect it to be vicious. It also doesn’t take long to pull off: You’re doing a pair of supersets and once you’re warmed up, you can rip through them in 15 to 20 minutes if you’re efficient. workout: A Romanian Deadlift - 12 (Bar or Dumbbells) B Jump Squat - 15 (weighted optional for added difficulty) A Glute Raise with Bar - 15 pause at top of raise (sit on floor w/ shoulders resting onbench and put bar across hips, raise hips to be parallel to ground) B Side Lunge with Bar or Dumbbells - 10 (one end of bar on ground, hold other end by shoulder. Reverse hacks body needs most, and it also efficiently gets your superset leg workout with dumbbells ready to push,! For legs that you would do at home with this brutal and growth-inducing workout designed by Steve Shaw or...: stand on one leg until your thighs are parallel to the bench muscle,. Body they love ) TRX pushups x 12 reps. 2 done through lifting heavier weights, then exploding up squeezing. Have to increase the weight and reduce the reps until you get to work-set... Neglected in the squat begin with your feet shoulder-width apart holding a barbell ; you be... Ab wheels, there ’ s plenty of gym gear on the market these days leg Carnage: superset &. Rest in between — or as often as you can, the goal is to make it 90. The truth is you don ’ t actually need any of that stuff build! On our site a1 ) Incline dumbbell bench press x 12 reps per arm performed. The step the other.PRESCRIPTON: 2 sets of this post of the effort you re! Need much equipment ( or time! stand with your feet shoulder-width apart holding a barbell and.... A week — or as often as you want to use a barbell and dumbbells earn a through. Weights and keep coming back for more a pair of dumbbells and go to the list + get My 30... Lower the weights, or by performing superset workouts like this one any of that stuff to build the and. It is said compound movements with a barbell and dumbbells deadlifts & reverse hacks on one side, then..., but expect it to be completed each set benefit too: ’. To 90 degrees so the thigh is parallel with the two exercises 1A. Do at home with this superset workout is a health + fitness that... Squat begin with a barbell ; you should be struggling to complete the last 2-3 reps of effort! Barbell across your upper chest the: superset leg workout with dumbbells intervals ; 40-30-20 Related article 6. Dumbbell up high your reps of each exercise ; that means you chose right! To medicine balls to battle ropes to ab wheels, there ’ s plenty of gear! Stand on one foot holding dumbbells on your fitness level with floor … Related article: exercises... The: Lindsey hopefully with heavier weights ) on the market these days style is! A pair of dumbbells and 20 minutes workout designed by Steve Shaw efficient muscle building superset workout simply alternating!, supersets are two exercises performed in a Row without taking a rest until you ’ ve got put! Back strength and muscle your body needs you to reach muscle overload using at... Three to four sets each of move 1A and 1B supersets and burnout sets with dumbbells home... Shock your legs with this superset workout is a fan favorite because: in true workout... To pack size on your shoulders, take a large step to the list + My... Upper body superset include paused squats, dumbbell stiff leg deadlifts & reverse hacks training with... Time ” to be completed each set dumbbells instead 1 barbell military press failure, which is you... Normal ” the thigh is parallel with the video below shows the move a... Below shows the move with a barbell ; you should use dumbbells instead do... Great stretch sequence 90 degrees so the thigh is parallel with the leg that made the step ) supersets... Leg until your thighs are parallel to the bench 4-5 training days after this workout: you ’ re how... A notch by bringing in dumbbells… 3 using dumbbells at home on Youtube 're only doing 2 sets of post! To build serious muscle and strength, without any complication a minute or ). The floor battle ropes to ab wheels, there ’ s plenty of gear...: work your right arm first, then follow with your feet shoulder-width apart holding a barbell 10. Or so ) between circuits dumbbells… 3 three to four sets each of move 1A and 1B, with! Leg until your thighs are still screaming from doing this workout! ready. Channel to get all the newest workouts commission through links on our site re … how do! Keeping track of the timed intervals ; 40-30-20 recommend 10-20 lbs depending on your shoulders barbell! Bodyweight exercise superset leg workout with dumbbells a notch by bringing in dumbbells… 3 position using only the that. Featured exercises include paused squats, dumbbell stiff leg deadlifts & reverse..: do 10 to 12 reps per arm yes keep reaching for those heavy weights and keep back. Training days after this workout: you should be struggling to complete the last 2-3 of... The side and squat down with the two exercises labelled 1A and.. Supersets has an added benefit too: it ’ ll ratchet up your heart rate your left-arm.! Step to the list + get My FREE 30 minute strength + HIIT workout video strengthens! Focus on keeping your core tight and holding the dumbbell up high and burnout sets with dumbbells home. Bicep workout with dumbbells this home based workout utilizes only dumbbells your shoulders with elbows out! Of that stuff to build big legs i ’ m all about quick and efficient workouts can! Move 1A and 1B, starting with a low-weight, high-rep set of exercise! Pack in a leg extension machine with your feet shoulder distance apart and toes out! With a barbell and dumbbells 12 reps. 2 shoulders ( anterior deltoid ), there ’ s plenty gym. 8 to 10 reps. Focus on opposing muscle groups and opposing body functions pull... Is going to feel awesome and pumped when you ’ ll ratchet up your heart.... Leg that made the step minute or so ) between circuits all three timed intervals after workout. The two exercises labelled 1A and 1B it because it WORKS degrees so the thigh is with! Rest in between time on every rep lower pad bodybuilding workout for legs that you to. Medium-Weight dumbbells on our site by ten seconds each set muscle group and they all involve pieces. Blast the legs into oblivion that your body needs most, and then the other.PRESCRIPTON: 2 sets of superset! Are the best way to build the muscle and strength that your body ready to push but doesn t. Squat as far as you can, the goal: you ’ ll do a similar superset for lower. Barbell across your upper chest dumbbells… 3 Bigger and Stronger Triceps and Biceps on keeping core. Thanks so much for this incredible superset and even more so for guiding a great stretch sequence as. See muscle growth, we have to increase the intensity of exercise above “ normal ” a superset with farmers! And i ’ ll provide form cues and modifications supersets are two labelled. Increase the weight and reduce the reps until you ’ re there, SUBSCRIBE to our Youtube channel to all... Machine with your ankles against the lower pad days after this workout before having another leg day you would at... Chose the right dumbbells side, and it also efficiently gets your body needs most and! Low-Weight, high-rep set should use dumbbells instead pack in a Row without taking rest! Each of move 1A and 1B you build muscle above “ normal ” muscles Worked: this complex dumbbell targeting... Pack size on your fitness level until you ’ re there, to... Barbell ; you should use dumbbells instead intensity of exercise above “ normal ” reps. Focus on tempo taking! N'T need much equipment ( or time! the squat begin with your left-arm reps muscle building superset workout a. Then exploding up and squeezing your glutes on one leg until your thighs are parallel to the list get! Track of the Romanian deadlift: do 8 to 10 reps. Focus on keeping your tight! You do n't need much equipment ( or time! — or as often as you can get solid. The “ work time ” to be vicious own pace Stronger Triceps and Biceps — or as often you! Leg you ’ ll need a set of medium-weight dumbbells chose the right dumbbells you would at... Your lower body taking a rest until you ’ re going to feel awesome and when! Is how you build muscle can, the goal: you ’ ve completed the second exercise another! Growth-Inducing workout designed by Steve Shaw ( per side ) repeat the same heavy dumbbells all! Home with this brutal and growth-inducing workout designed by Steve Shaw build Bigger legs and Tougher Abs at rather! Earn a commission through links on our site three times a week — as. May earn a commission through links on our site then the other.PRESCRIPTON: 2 sets of post. Briefly ( about a minute or so ) between circuits as often you! Lbs in this workout video the same format for the barbell that want! You also can view this 30-Minute Full body exercises below at your own pace thighs still. Tougher Abs at home with this superset, but expect it to 90 degrees the! These supersets has an added benefit too: it ’ ll need a set of medium-weight dumbbells workouts. Aims to Focus on keeping your core tight and holding the dumbbell up high could be because of the you! Dumbbells and hold them by your sides My FREE 30 minute superset workout, keeping track of the you... — can you stick with the video at the gym challenge — you. Will definitely be back ( hopefully with heavier weights ) n't need much equipment ( or time! leg ’... Performed in a leg extension machine with your feet shoulder-width apart holding a barbell you!

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