In today’s natural bodybuilding video blog, Rodzilla and I cover how to perform a short but intense home leg workout routine designed to increase the mass and thickness of your upper legs (thighs, glutes and hamstrings). This is a fast paced bodybuilding workout that only uses dumbbells and a leg extension / leg curl attachment. We focus on muscle tension at all times and as you will see, we use a variety of repetition ranges. See the full workout execution on the video below. The full workout description (sets/reps) is detailed under the video.
Short Home 25-30 Minute Natural Bodybuilding Leg Workout Routine for Mass
This is a great natural bodybuilding weight training routine that you can do for the purposes of gaining muscle and losing fat.
Instructions: This is a fast paced workout, Only rest the amount of time that it takes for your partner to go through the set. If training alone, rest no more than 60 seconds.
For supersets there is no rest between the first and second exercise of a superset. Rest 60 seconds after the second exercise, before you start again with exercise #1 unless stated otherwise.
Non-Stop Superset:
Static Lunges 3 sets of 6-8 reps (alternate between legs back and forth until all 3 sets are done)
or
1 set of walking lunges (using your bodyweight) performed for as many reps as you can do.
Superset:
Leg Extensions 3 sets of 15-25 reps
Dumbbell Squats 3 sets of 8-12 reps
Tri-set:
Wide Stance Dumbbell Squats (press with heels to engage the glutes & hamstrings) 3 sets of 10-15 reps
Lying Leg Curls 3 sets of 10-15 reps
Wide Stance Dumbbell Squats (press with heels to engage the glutes & hamstrings) 3 sets using the same weight as above performing as many repetitions as you can.
This routine should take you around 25-30 minutes. By the time you are done with this routine, your legs will be on fire! It helps to use a nice pre-workout like Super Charge from www.labrada-nutrition.com in order to help you get through it.
Try the routine out and let us know what you think.
Until next time, take care and train hard!
