Tuesday, October 16, 2007

Super Tri-Set Leg Blaster

In an earlier article, I introduced a upper-body strength circuit training routine. In the following, I provide another strength circuit workout based on a tri-set training on lower body.

If you reach your training plateau or run out of training ideas, this super lower-body workout will help you "blast" your legs.

Super Leg Blaster Workout RoutineA. Barbell Squat x 12-15 reps
B. Dumbbell Deadlift x 12-15 reps
C. Bodyweight Lunge x 20 reps (10 each side)

This tri-set circuit training target your all the major muscles on your legs - quadriceps, hamstrings and glutes. So you can name it as a lower-body-specific or leg-specific circuit training routine.

There are many ways or variations to set up this workout. Before I get to the details, I want you to review the superset and tri-set training principles that I covered in the past as to how to set up effective and efficient workout.

In addition, learn how to change up your weight training routine in my earlier article. Given the same three exercises, you would have many routines by varying the exercise order, load (weight), reps and rest intervals.

How to do it
Bring a pair of dumbbells that you can normally do 15-rep set by the squat rack or Smith-machine. Perform any squat exercise or its variations for 12 to 15 reps. Immediately take dumbbells to do deadlift or its variations (Romania, Sumo, Stiff-legged) for 12 to 15 reps. Set aside the dumbbells, do bodyweight lunge or its variations (dynamic, stationary, step forward or backward).

Do these three exercises back to back without rest until you finish the lunges. Rest for 90 seconds to 2 minutes. Then repeat again for a total of 3 to 5 sets. By this time, your legs should be pretty much blasted and burnt out. Remember to stretch the leg muscles afterwards.

You can do all three exercises with dumbbells. But you'll need to use different pairs of dumbbells (different weights) due to strength difference and accumulated training effect for the three exercises and target muscle groups. Then you'll end up spending more time taking the weights, re-racking the weights than doing the actual workout.

The repetitions in this workout are a little on the high side. It's designed this way so as to "blast" your leg muscles in a mixed strength and endurance circuit.

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