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Get Bigger, Faster, and Stronger with this Intense Strength Leg Workout with Arms

Today’s…

workout of the day, we are going to be doing an Intense Strength Leg Workout with Arms. This is a great lower body workout that will work on strength and cardio, to help build lean muscle. It also incorporates some arms since I missed arms this week and needed the pump! 

Cardio Round 1…

For today’s cardio, we are going to be doing a 2 mile run. This is a great way to get your muscles loosened up and the blood flowing. I know we usually do a lighter run on leg day, but this will set the tempo for the workout. Keep up the intensity through out the lift to get the most out of it! 

Circuit…

For our circuit today we are going to be focusing on barbell squat. Take the first 3 sets to warm up and then get into your primary 4 sets. Be sure to challenge yourself and increase the weight throughout the sets. I went up in weight on every set on the sets of 3 and 2. 
 
After doing squats, we will move into a 5 exercise circuit, which we will do 4 rounds of. How fast your move through the circuit is totally up to you, just be sure to complete the set number or reps for each exercise. We will hit some light arms and continue hitting legs.
 
After the weight circuit, we will get into a light ab circuit. This is a 2 round 4 exercise circuit that is all rep based. Minimize the amount of breaks between sets to get the most out of it. 

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. 

Intense Strength Leg Workout with Arms:

Intense Strength Leg Workout with Arms

Cardio:

– 2 mile run

 

Weights:

– Barbell squat – 10, 8, 6, 3, 3, 2, 2

– 4 Rounds of the following:

    – 10 reps of dumbbell curls (each arm)

    – 10 reps of dumbbell one arm tricep extension (each arm)

    – 20 reps of alternating dumbbell lunges

    – 10 reps of dumbbell front squats

    – 10 reps of dumbbell calf raises

 

abs:

– 2 rounds of the following:

    – 40 flutter kicks

    – 30 heel touches

    – 20 windshield wipers

    – 15 toe touches

  

Stretch it out!

 

Barbell Squat:

Dumbbell Curls:

Dumbbell One arm Tricep Extensions:

Dumbbell Lunges:

Calf Raises:

Dumbbell Front Squats:

Flutter Kicks:

Heel Touches:

Windshield Wipers:

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 28 years old from Charlotte NC. He went to UNCW where he studied accounting but has been working in Data Analytics since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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