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Workout Circuit #1: Dumbbells |
|
Exercise | Reps |
Dumbbell Squat | 15, 12, 10, 8 |
Dumbbell Romanian Deadlift | 10, 10, 8, 8 |
Lying Dumbbell Leg Curl | 10, 10, 10, 10 |
Dumbbell Walking Lunge | 10, 10, 10, 10 |
Instructions: Repeat the circuit four times through. | |
The math: 161 total reps at 6 seconds per rep = 966 seconds, or about 16 minutes; plus one minute rest between the first and second, second and third and third and fourth circuits, totals 19 minutes, leaving 1 minute for switching from exercise to exercise within the circuits. | |
Note: This regimen is excellent for home trainers who may have nothing but an adjustable pair of dumbbells and a flat bench at their disposal. To do the lying dumbbell curl, lie on your stomach on a flat bench, with your knees at the edge of the bench. Hold a dumbbell between your feet, with the inside flat edge of the top weight against the bottom of your feet, and curl it toward your glutes.; |
Workout #2: Barbells |
|
Exercise | Reps |
Barbell Squat | 15, 12, 10, 8 |
Traditional Deadlift | 12, 10, 8, 8 |
Barbell Step-Up | 12, 10, 8, 8 |
Romanian Deadlift | 12, 10, 8, 8 |
Instructions: Repeat the circuit four times through. Use a very light weight for a warm-up on your first set of the first two exercises. | |
The math: 159 total reps at 6 seconds per rep = 954 seconds, or about 16 minutes; plus 1 minute rest between each circuit, totals about 19 minutes, leaving 1 minute for switching from exercise to exercise within the circuits. | |
Note: This regimen, which can also be done at home if you have a barbell and a step-up platform, can be extremely difficult, especially if you push yourself (as you should) using heavy, challenging weights. If you don't have a squat rack, you can perform barbell hack squats instead of standard on-the-shoulder squats as your first exercise. For this variation, hold the barbell behind you at glute level and squat, thus bringing the bar down toward the floor, then return to a standing position and repeat. |
Workout #3: Machines |
|
Exercise | Reps |
Smith-Machine Squat | 15, 12, 10, 8 |
Leg Press | 12, 10, 8, 8 |
Leg Extension | 12, 10, 8, 8 |
Seated Leg Curl | 12, 10, 10, 8 |
Instructions: Repeat the circuit four times through. | |
The math: 161 total reps at 6 seconds per rep = 966 seconds, or approximately 16 minutes; plus 1 minute rest between the first and second, second and third and third and fourth circuits, totals about 19 minutes, leaving 1 minute for switching from exercise to exercise within the circuits. | |
Note: If the gym is crowded, it may be wise to divide this workout into two supersets, so you don't have to monopolize so many pieces of equipment. Usually, the Smith machines are near the leg presses, and the extension machines are next to the hamstring curl stations. If you do this, the workout will likely take closer to 25 minutes because of the increase in the number of rest periods required (as you will rest a minute between each superset). |
Workout #4: Free Weights & Machines |
|
Exercise | Reps |
Leg Extension | 12, 10, 10, 8 |
Seated Leg Curl | 10, 10, 10, 8 |
Barbell Squat | 12, 10, 10, 8 |
Sissy Squat | 10, 10, 10, 10 |
Instructions: Repeat the circuit four times through. | |
The math: 158 total reps at 6 seconds per rep = 948 seconds, or about 16 minutes; plus 1 minute rest between the first and second, second and third and third and fourth circuits, totals about 19 minutes, leaving 1 minute for switching from exercise to exercise within the circuits. | |
Note:
This workout takes advantage of the pre-exhaust principle. That's why
extension and curls come first: Hitting your quads and hamstrings with
an isolation exercise before barbell squats may mean you can't handle
as much weight on the squat, but each rep will demand that much more of
your slightly fatigued thighs to complete. To do a sissy squat, grasp a
structure (such as an anchored machine) with one arm and rise up onto
your toes to start. From there, bend your knees and let them extend out
in front of you, leaning backward as your body descends. At the bottom,
push through your toes while at the same time shifting your hips
forward and up. To add difficulty, you can hold a weight plate to your
chest with your free arm. |