Muscle Building Workout for Chest and Legs

Leg and Chest Workout Routine



Leg Extension (3 trisets)

- Single-leg extension @60# x 5+5+5+5 reps

- Double-leg extension @160# x 5 reps


Cable Crossover (3 sets)

- Low to high @ 3 x 15 reps

- High to low @ 3 x 15 reps

- Horizontal @ 3 x 15 reps


Barbell Squat (5 sets)

- 135# x 12 reps

- 185# x 10 reps x 4 sets



Incline Dumbbell Chest Press (3 sets)

- 60/60# x 10 reps x 3 sets



Dips (3 sets)

- 40#DB x 10 x 8 x 6 reps

Bodyweight Leg Shaping Exercises

Bodyweight Training - Leg Exercises

Squat and lunge are the two major exercises to shape up your legs --- quadriceps, hamstrings, glutes, and "core" area.

Do the following 8 exercises as a circuit training - one after another with little or no rest until you finish all 8 exercises. Then rest for 1 to 2 minutes and repeat a few more times as you progress.

In the demo video, I did 6 reps for each of the 8 leg exercises in a circuit back to back totally 48 movements in one shot.

You can do this leg blaster circuit workout at work, at home, in the backyard or in the park. You only need a very small space. You'll burn more fat and develop strong, powerful and sharply shaped legs.

- Squat
- Prisoner's Squat
- Jumping Squat
- Forward Lunge
- Reverse Lunge
- Jumping Split Squat
- Side Lunge
- Drop Lunge

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