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If you want to build your overall leg muscle, you’ll be well served by focusing on so-called “big-rock” barbell movements that force your legs to support your entire body.
With this workout—the second in our workout program to boost your leg work—you’ll multiply the muscle-building effect of a seven-move barbell complex with the fat-burning effect of a circuit workout. This approach will not only challenge every one of your muscles to work together, but also force you to do so under progressively more intense cardiovascular strain. As a result, you’ll burn loads of fat, build lots of muscle, and finish your workout in less than half an hour.
This workout is structured as a barbell complex in circuit form. In a barbell complex, you’ll hold on to the barbell for each exercise—try not to let go until the end of the circuit.
Before you begin this workout, make sure you do a comprehensive shoulders warmup, which will prepare your vulnerable shoulder joints for the stress they’ll endure (especially as you get tired and your form starts to get worse.)
Do 12 reps of each each lift, resting as little as possible between each exercise. Rest as needed at the end of each circuit. Do five total circuits.
Choose a light weight and use the same weight on every exercise. While the barbell may initially seem light, remember that the reps will start to add up—and that your grip strength will likely start to fail before any other muscle group.