If you’re heading to the gym this week and are in need of some workout motivation, this back and leg superset workout will remind you what it means to work hard…
They say opposites attract, but in the form of these lower-body/upper-body supersets they also make you sweat – a lot.
How to do this back and leg superset workout:
- You’re going to take each a/b exercise in turn, so you move from 1a to 1b with minimal rest.
- Then you’re going to rest for 45-60 seconds and complete another two sets (or three, if you’re feeling brave).
- Once the first superset is out the way, move onto 2a/2b and repeat that process.
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Back and Leg Superset Workout
This back and leg superset workout is ideal for a gym session. If you want to complete it at home, you’ll need a set of dumbbells and a bench.
Back and Leg Workout: Superset 1
1a. Dumbbell Ys
Muscle groups worked: Traps, posterior delts, medial delts, lats, rhomboids, core
Reps: 10-12
Rest: Straight into 1b
- Set your feet shoulder-width apart and hinge at your hips until your torso is almost parallel with the floor.
- Hang the dumbbells straight down from your shoulders, with your elbows slightly bent (not fully straight) and palms facing each other.
- Keeping your core tight and chest up, pull your shoulder blades down and back, then raise your arms in front of you, thumbs pointed towards the ceiling, until your elbows reach shoulder height (your torso and arms should resemble a Y).
- Pause, then slowly return to the starting position.
1b. Plyometric Split Squat
Muscle groups worked: Glutes, hamstrings, quads, adductors, abductors, calves, core
Reps: 10-12
Rest: 45-60 secs, then return to 1a
Sets: 3-4
- Begin with your left leg forward and bent at the knee, your right leg behind you and also bent at the knee.
- When you’re ready, drive up through both feet as explosively as you can at the same time, so that you take off from the ground (get up as high as you can).
- While in the air, quickly switch the position of both legs, so that you land with your right leg forward and your left leg behind you.
- Land softly through bent knees and immediately repeat the movement – that’s one rep.
Back and Leg Workout: Superset 2
2a. DB Single-Leg Deadlift
Muscle groups worked: Glutes, hamstrings, quads, calves, adductors, abductors, lats, rhomboids, core
Reps: 10-12
Rest: Straight into 2b
- Stand tall with a weight in your right hand and your arms by your side, with palms facing in.
- Bend your right leg so that your foot comes slightly off the floor, and bend your left knee a little at the same time.
- Now, keeping your right leg fairly straight, begin to lift it behind you while hinging from the hip and keeping your balance in your left leg.
- Keeping your right arm long and your chest up, begin to turn your hand so that it’s now facing you as you descend and do your best to keep your hips level.
- Keep hinging through your left leg until you feel a good stretch through your left hamstrings and glutes.
- Pause for a moment when you feel you’re far enough and reverse the movement by squeezing your glutes, keeping your chest up and popping back up to the start position.
- As your right arm comes back to your side, lift your chest, keep squeezing your glutes and pull your shoulders back – that’s one rep.
- Do your best not to put your right foot down and continue on the left leg until you hit your desired reps.
- Then switch the weight to the left hand and swap to your right foot. Once you’ve nailed all your reps on both sides, that counts as one set.
2b. DB Single-Arm Row
Muscle groups worked: Lats, rhomboids, biceps, posterior delts, forearms, core
Reps: 10-12
Rest: 45-60 secs, then return to 2a
Sets: 3-4
- With your right hand and your right knee resting on a bench, have your left leg stretched to the side with your knee slightly bent and your foot on the floor.
- Grab a dumbbell with your left hand and hang it to the side of the bench (palm facing the bench).
- Now, keeping your shoulders square and your back in good alignment, squeeze your shoulder blades back and row your left elbow up to the ceiling (keeping it close to your side).
- Pause, then return the weight to the start position.
Back and Leg Workout: Superset 3
3a. DB Sumo Deadlift
Muscle groups worked: Glutes, quads, hamstrings, adductors, erectors, lats, core
Reps: 10-12
Rest: Straight into 3b
- Place a dumbbell on its side, stand above it with your feet wider than shoulder-width apart and your toes turned out to 45 degrees.
- Squat down by pushing your backside back and keeping an upright posture.
- Grab the dumbbell with both hands and push through your heels firmly into the floor.
- Stand up, keeping your chest up and your arms extended.
- Return the dumbbell slowly to the floor, touch the ground (but, don’t lose tension) and go again.
3b. DB Lat Pullover
Muscle groups worked: Lats, triceps, rhomboids, core
Reps: 10-12
Rest: 45-60 secs, then return to 3a
Sets: 3-4
- Lie on your back with your knees bent and feet flat on the floor, shoulder-width apart.
- Grab a dumbbell with both hands and press it over your chest.
- Have a slight bend in your elbows and while keeping your arms straight and your back in good alignment, begin to slowly lower the weight toward the floor behind your head, until you feel a good stretch.
- Pause, squeeze your lats and while maintaining only a slight bend in your elbows, raise the weight until it’s back above your chest.
Back and Leg Workout: Superset 4
4a. DB Reverse Flye
Muscle groups worked: Posterior delts, rhomboids, traps, core
Reps: 10-12
Rest: Straight into 4b
- Set your feet shoulder-width apart, then hinge at your hips until your torso is almost parallel with the floor.
- Hang the dumbbells straight down from your shoulders, with your elbows slightly bent (not fully straight) and palms facing each other.
- Keeping your core tight, your chest up and your back in alignment, pull your shoulder blades down and back, then raise your arms out to the side until your elbows are at shoulder height.
- Pause, then slowly return to the starting position.
4b. DB Bulgarian Split Squat
Muscle groups worked: Glutes, hamstrings, quads, adductors, abductors, calves, core
Reps: 10-12
Rest: 45-60 secs, then return to 4a
Sets: 3-4
- Stand tall with one foot stretched out behind you resting on top of a bench and your other foot planted firmly on the floor in front of you.
- Holding a dumbbell in each hand, bend your front leg until your back knee is almost touching the floor, while keeping your chest up, your shoulders back and your arms by your side.
- Pause, then drive your front foot into the floor until you’re back to the starting position once again.
- Complete your reps on one leg before switching legs and going again.
Back and Leg Workout: Superset 5
5a. DB Reverse Lunge
Muscle groups worked: Glutes, hamstrings, quads, adductors, abductors, calves, core
Reps: 10-12
Rest: Straight into 5b
- Grab a pair of dumbbells and stand tall with the weights resting by your side, palms facing in.
- Keeping your shoulders down and your chest high, take a big step back with one leg.
- Bend both knees until your back knee almost touches the floor and then return to the start position.
- Now repeat the process with the other leg – that’s one rep.
5b. DB Upright Row
Muscle groups worked: Traps, delts, biceps, core
Reps: 10-12
Rest: 45-60 secs, then return to 5a
Sets: 3-4
- Stand with your feet shoulder-width apart, dumbbells hanging in front of you with your elbows slightly bent and palms facing you.
- Pull your shoulders down and back, flex your elbows, and pull the dumbbells up towards your chin until the dumbbells cross your chest and your elbows are at shoulder height.
- Pause, then lower the dumbbells back to the starting position
Words: Luke Grainger | Photography: Eddie Macdonald | Model: Lawrence Price (W Model Management)
