TOTAL-BODY WORKOUT
LIMB BUILDING!
Photography by Jason Ellis
Weightroom Reps for Arms & Legs
Bi’s, Tri’s, Calves & Thighs. That’s what it’s all about in this limb-building session. Owning and operating super-strong arms and powerful legs is a must for men into sports or who just want to be able to do other guy chores, like lift heavy stuff, mow the lawn, etc. In the following weightroom workout, a variety of dumbbell, cable and barbell maneuvers are illustrated. You can do all of them in one marathon workout, or break them up into any number of smaller sessions.
LEGS (thighs)
Leg Extensions
Sit at a leg extension station, grasping handles for
support and with feet under pads. Proceed to extend
legs out until almost straight. Pause, then lower to
starting position.
Perform 10 repetitions.
ARMS (triceps)
Standing Single-Arm Dumbbell Rear Curls
Stand grasping a dumbbell overhead in the left hand.
Proceed to lower it behind the head. Pause, then raise it to starting position. Perform 10 repetitions, then switch the weight to the right hand for another set.
ARMS (biceps)
Barbell Preacher Curls
Sit at a preacher curl station, grasping a barbell at arms' length. Proceed to curl it up until biceps meet forearms. Pause, then lower to starting position. Perform 10 repetitions.
ARMS (biceps)
Concentration Curls
Sit grasping a dumbbell inches off the floor in the left hand, with the tricep against the inner thigh. Proceed to curl the weight up until bicep meets forearm. Pause, then lower to starting position. Perform 10 repetitions, then switch the weight to the right hand for another set.
LEGS (calves)
Bent-Over Calf Raises
Align yourself on a bent-over calf-raise station, with heels close to the floor. Proceed to rise up on toes as high as possible. Pause, then lower to starting position. Perform 10 repetitions.
ARMS (triceps)
Seated Double-Arm Dumbbell Rear Curls
Sit grasping a dumbbell overhead in both hands. Proceed to lower it behind the head. Pause, then raise it to starting position. Perform 10 repetitions.
LEGS (thighs)
Leg Curls
Lie face down on a leg curl station, grasping handles for support and with legs under pads. Proceed to curl legs up until bent at 90 degrees. Pause, then lower to starting position. Perform 10 repetitions.
ARMS (triceps)
Single-Arm Dumbbell Kickbacks
Grasping a dumbbell in the right hand, bend over and grasp a stationary object with the left hand. Beginning with the right arm bent at 90 degrees, proceed to extend the weight out behind you. Pause, then lower to starting position. Perform 10 repetitions, then switch the weight to the left hand for another set.
LEGS (thighs)
Leg Presses
Sit at a leg press station, grasping handles for support, with legs bent and with feet against the platform. Proceed to press legs out until almost straight. Pause, then lower to starting position. Perform 10 repetitions.
ARMS (biceps)
Dumbbell Preacher Curls
Stand grasping a dumbbell at armsÕ length in the right hand at a preacher curl station. Proceed to curl it up until bicep meets forearm. Pause, then lower to starting position. Perform 10 repetitions, then switch the weight to the left hand for another set.
LEGS (thighs)
Dumbbell Front Lunges
Stand grasping dumbbells at sides. Proceed to step forward with the right leg, lowering until the thigh is parallel to the floor. Pause, then rise to starting position and next step forward with the left leg. Perform 10 alternating repetitions with each leg.
ARMS (biceps)
Barbell Front Curls
Stand grasping a barbell in front of thighs. Proceed to curl it up until biceps meet forearms. Pause, then lower to starting position. Perform 10 repetitions.
LEGS (calves)
Standing Calf Raises
Align yourself on an upright calf-raise station, with heels close to the floor. Proceed to rise up on toes as high as possible. Pause, then lower to starting position. Perform 10 repetitions.
ARMS (biceps)
Dumbbell Front Curls
Stand grasping dumbbells at sides. Proceed to curl the left arm up until bicep meets forearm. Pause, then lower to starting position and next curl the right arm. Perform 10 alternating repetitions with each arm.