When it comes to bulking up your lower body, there are two exercises that'll never steer you wrong—squats and lunges. This straightforward, mass-building routine takes those two exercises to the next level by introducing a barbell into the mix.
A series of barbell front squats, barbell reverse and forward lunges, and a finishing set of bodyweight squats (to give your legs just a little bit of rest) will stack size onto your quads, glutes, and hamstrings. Incorporate this routine into your weekly regimen and say goodbye to scrawny legs.
While this routine will focus primarily on your upper body, a finishing set of dumbbell squats will work your legs and challenge your shoulder mobility, too. We're talking back-to-back rounds of seated Arnold shoulder presses, dumbbell side raises, and alternating dumbbell rows—plus a round of dumbbell squats—that'll have your shoulders and quads screaming in just a few minutes.Check out one of our favorite dumbbell-only shoulder workouts, our workout to build shoulders like Vin Diesel, and our 30 favorite shoulder exercises of all time.
You don't need a ton of moves to take a scrawny upper body to super-jacked status. In fact, you only need four, along with one set of dumbbells.
You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 seconds. Repeat the entire circuit for 4 to 6 rounds.
Metabolic workouts are so effective for weight loss because they put your body through the ringer, taxing certain energy systems to maximize conditioning and post-workout calorie burn. That's right. Your body can churn through calories long after you're done blasting out burpees and thrusters. High-intensity circuits are just one of the ways to turn your workouts metabolic; but they're also one of the best ways to bust boredom and shake the monotony from your routines.
You should never feel humiliated in the gym. You should work out in an environment that makes you feel comfortable and motivated. That being said, there are just some exercises you won’t be caught dead doing in the midst of a crowded weight room. If you slink into the gym at 4 a.m. to power through glute bridges, or skip the gym altogether so only your cat can bare witness to your downward dog, it’s time to swallow your pride and embrace the embarrassment.
Mark Langowski, founder of Body By Mark Wellness and NYC-based celebrity trainer, compiled 10 exercises awkward enough to make some men avoid them, then created an entire total-body workout routine. Each exercise has a strategically-matched superset exercise to maximize your results. Whether you want to incorporate a few of these moves into your weekly workouts, or perform them back-to-back is up to you. Regardless, you’ll improve muscle imbalances and weaknesses, grow stronger, and become more flexible. Your ego may be bruised at first, but you’ll quickly find your embarrassment weaning, and your confidence becoming bulletproof.
Incorporate this straightforward mass-building circuit into your routine to stack on size everywhere. From single-leg Romanian deadlifts (which will absolutely smoke your hamstrings) to (glute-incinerating) reverse lunges and (shoulder-building) dumbbell overhead presses, you'll be targeting every major muscle group from your legs to your shoulders. Add in the dumbbell front squat and the dumbbell deadlift, and you have a powerhouse lower-body circuit that will have you seeing muscle gains in no time.