Workout Routines

Boost your leg work: Workout 2

Give your entire body an overhaul—especially your grip strength—with this challenging barbell complex circuit.

Deadlift
South_agency / Getty
South_agency / Getty
Duration 25
Exercises 7
Equipment Yes

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.

How it works

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.)

Directions

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.

The Workout Program to Boost Your Leg Work Workout 2: Barbell complex circuit (do 5 rounds)

Exercise 1.

Squat You'll need: Squat Rack How to
Squat thumbnail
-- sets
12 reps
0 sec. rest

Exercise 2.

Barbell Overhead Press You'll need: Barbell How to
Barbell Overhead Press thumbnail
-- sets
12 reps
0 sec. rest

Exercise 3.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
-- sets
12 reps
0 sec. rest

Exercise 4.

Barbell Curl You'll need: Barbell How to
Barbell Curl thumbnail
-- sets
12 reps
0 sec. rest

Exercise 5.

Shrug You'll need: Dumbbells How to
Shrug thumbnail
-- sets
12 reps
0 sec. rest

Exercise 6.

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
-- sets
12 reps
0 sec. rest

Exercise 7.

Barbell Rollout You'll need: Barbell How to
Barbell Rollout  thumbnail
-- sets
12 reps
1-2 min. rest
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