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04. HOME TRAINING – DUMBBELL LEG GIANT SETS

Last week we used the Pre-exhaustion Principle to add some intensity to our Dumbbell Shoulder home workout. Obviously, this technique can be used for every body part. Of course, if you have plenty of weight you can just rely on everyone’s favourite training Principle, progressive over-load. Most people of spoken to don’t have enough equipment so with that in mind we are going to throw another intensity technique in, Giant sets.

 

Giant sets are simply 3 or more exercises done back to back, only resting in between Giant sets. Here is a sample dumbbell only Giant set routine for Legs.

 

EXERCISE

SETS & REPS

Rep Tempo

Dumbbell Goblet Squats

1 x 20

2:0:2

Split Squats

1 x 15-20 each leg

2:0:2

Dumbbell Stiff Legged Deadlifts

1 x 15-20

2:0:2

Seated Dumbbell Leg Extensions

1 x 15-20

2:0:2

Standing calf raise

1 x 15-20

2:6:2

 Note the tempo on the calf raise, holding in the contracted position for 6 seconds

 Repeat 2-4 times with a rest period in between giant sets of between 1-3 minutes. The shorter rest period will provide a better cardio effect, just make sure you rest enough that you can give the next giant set 100%.

 Not sure how to train your whole body at home? Click link below and we will personalize a training plan to suit your goals and your equipment.

 Next week we will look at a few different forms of cardio to trim up and give us a break from the boredom of Covid Lock down.