Looking for a workout that will tone and strengthen your legs, back, and biceps all at once? This is the perfect place to be! In this blog post, we’ll guide you through a challenging and effective workout routine that will help you achieve the body of your dreams. Whether you’re a seasoned pro or just starting out, our workout will help you reach your fitness goals and enhance your overall physical performance. So, let’s get ready to sweat and build those muscles!
TONE & STRENGTHEN YOUR WHOLE BODY | Legs, Back & Bis Workout
Have you been searching for an intermediate workout that hits both your upper and lower body? Look no further! In this article, we’ll take a look at a full-body workout that targets your legs, back, and bis with a few substitutions to get the ultimate workout. Follow this routine consistently and pair it with proper nutrition, and you’ll be on your way to achieving toned and strengthened muscles.
Introduction ##
Getting your desired muscle tone can be challenging, but with a well-planned workout routine and balanced nutrition, it can be achieved. The workout that we are about to explain includes reverse hack squats, leg press, wide-grip lat pulldowns, standing hamstring curls and reverse lunges, single-arm DB rows, kneeling single-arm cable rows, cable bicep curls, and incline treadmill. These exercises will help target specific muscle groups and give you the ultimate full-body workout.
The Workout #
To get the most out of your gym session, we’ve broken down the workout with a few tips along the way.
Warm-Up ##
Before diving into lifting, it’s important to get your body warmed up and ready to go. We recommend foam rolling before lifting to help get blood flowing to muscles and loosen them for a better lift. Follow these dynamic stretches to help get your body prepped for the workout:
- Inchworms (10 reps)
- Butt Kicks (20 reps)
- High Knees (20 reps)
- Walking Lunges (10 reps)
- Arm Circles (10 reps)
Don’t forget to perform stretches as well after warming up, which can help reduce the risk of injury and ensure muscles aren’t tight before the lift.
Reverse Hack Squats ##
The reverse hack squat targets your quads and glutes, and it’s essential to use proper form to prevent injuries and ensure the desired muscle is targeted. Start with a warm-up set with a light weight, followed by three sets of RIR (reps in reserve) of 1-2. Place your feet shoulder-width apart with your toes slightly pointed outward on the platform while holding onto the side handles. Lower yourself down slowly, and then use your heel to push up while simultaneously squeezing your glutes.
Leg Press ##
The leg press exercise is a perfect way to target your glutes and quads. The narrow stance on the leg press targets quads while the higher stance targets glutes. Always remember to keep your back flat against the pad and to push through your heels. Start with a warm-up set with a light weight, followed by three sets of RIR of 1-2.
Reverse Lunges and Standing Hamstring Curls ##
Reverse lunges are excellent for building strength in your legs. Begin with a light weight, and if necessary, use dumbbells. Start with three sets of ten reps on each leg, followed by three sets of RIR of 1-2. After the reverse lunge, transition to the standing hamstring curl machine, which will target your hamstring muscles.
Wide-Grip Lat Pulldowns, Single-Arm DB Rows, and Kneeling Single-Arm Cable Rows ##
The lat pulldown targets your back muscles, whereas the single-arm DB rows and kneeling single-arm cable rows targets your biceps and upper back muscles. Start with a light weight, and if necessary, use wrist straps to prevent grip fatigue. Complete three sets of RIR of 1-2.
Cable Bicep Curls ##
To finish off the workout, we have cable bicep curls. Cable exercises provide a constant tension throughout the movement, delivering a better pump. Start with a light weight, and complete three sets of RIR of 1-2, focusing on the mind-muscle connection.
Incline Treadmill ##
To reap the benefits of a full-body workout, we recommend doing 10-15 minutes of incline treadmill exercise at the end of your workout.
Conclusion
Consistency in workouts and nutrition is key to achieving desired muscle tone. Follow this routine consistently and pair it with proper nutrition, and you’ll be on your way to achieving toned and strengthened muscles. Remember to always use proper form, warm up before, and stretch after your workouts. In addition, we hope this article has been beneficial and has influenced your workout routine positively.
FAQs
- Can I complete this workout in one hour?
- Yes, you can complete this workout within an hour.
- Is nutrition important for achieving fitness goals?
- Yes, nutrition is essential for achieving fitness goals, along with consistent workouts.
- What does RIR Stand for in weightlifting?
- RIR stands for reps in reserve, which helps in gauging the weight and effort required for each exercise.
- Are the affiliate links in the video harmful to the viewer’s end?
- No, the video contains affiliate links where the creator earns a commission, but it doesn’t affect the viewer’s end.
- What does foam rolling do for lifting?
- Foam rolling before lifting helps get blood flowing to muscles and loosen them for a better lift.