I think out of all the muscle pairing for workouts you can do, legs and biceps are the absolute best! When I work legs and biceps, I try to not have any rest at all. I keep the weights heavy, especially in my legs, which are much, much stronger than my teeny tiny biceps and I move back and forth from legs to biceps. Some workouts I superset, other workouts I do a leg exercise alone, then move into a bicep exercise, it just really depends on my mood and the weight I’m lifting.
For this workout, I used a mixture of different dumbbells. I used 20lb for the front squats and bicep curls, 65lb for the low squat and 15lbs for the walking lunges and concentration curls.
Use a weight that works for you. The final 2 – 3 reps should be a struggle, if they aren’t, use more weight.
+ Exercise Mat
Complete the following exercises in the exact order below.
When it calls for a superset, complete the first exercise, then immediately move to the second exercise. Allowing up to 60 seconds between sets.
Dumbbell Front Squats 4 sets x 12 reps
Superset: 4 sets
Dumbbell Low Wide Squats x15 reps
Dumbbell Walking Lunges x40 reps
Superset: 5 sets
Sumo Squat Jump and Leg Lift x12 reps
Spiderman Lunges x20 reps
Dumbbell Concentration Curls 4 sets x 12 reps
Dumbbell Bicep Curls 4 sets x 12 reps
Lately I’ve been trying to take a few selfies while I workout and honestly, I’m finding it quite embarrassing! I see (especially on Instagram) so many other people who take gym selfies and all these people are in the background around the person and it’s like they don’t care! They just bust out a flex and snap a quick picture. I’m needing this selfie confidence! I love to take selfies, especially after a workout when my muscles are more pumped. It’s such a good way to track your progress! As my selfie confidence is beginning to slowly grow….I leave you with this blurry picture from last week’s bicep workout. 😉
Are you a selfie queen?
What do you do to track your fitness progress?