Deadlift-Focused Leg and Back Gym Workout for Women

Nikkiey: What's up, you guys. Welcome to a full leg and back workout. In today's workout you're going to see me doing a couple of compound exercises for legs. What that means with compound exercises is that I'm working multiple muscle groups at the same time. I'm working quads, hamstrings, glutes, my lower back, and even my upper back and traps. That's why this is a full leg and back workout, and I'm excited to bring you along for the ride.

As you may know, I recently shared on my social media platforms, Facebook and Instagram, that I have been doing powerlifting-style exercises for the last month, month and a half now. I really like to try different techniques and understand the different ways to work out and to challenge the body.

Right now you're going to watch me warm up, which is so important to get the body warm before you actually move into the exercise. I'm doing barbell work only, just straight-up barbell, no weights added. I'm doing exercises like RDLs, bent-over rows, overhead presses, upright rows and some squats, and I'm doing one to two sets of 10 to 12 reps per exercise. Again, this gets me really warmed up and my body ready to rock and roll with the workout we're going to move into next.

All right, here we are with exercise number one. The ultimate goal for me with this exercise is to continue to warm up my body. I'm going to be doing three sets of 10 reps of squats, and for these 10 reps I'm choosing a weight that is pretty easy, that I know I can do without much challenge. Again, this is an exercise where I'm looking to warm up the body to move into the next exercise, which is going to be the main lift of this workout.

All right, here we are with exercise number two. This is where it gets serious, you guys. This next exercise is a deadlift. I'm going to be doing one set of AMRAP, and AMRAP is as many reps as possible. A-M-R-A-P: as many reps as possible. This is just one set. I'm going to go for as many reps as I possibly can, to where I feel like I can't get one or two more in. This will be fun. Let's go.

All right, well, that was fun. Now we're going to move into what is known as a back-off set. That last AMRAP was my top set. It's something that will cause ultimate fatigue for the entire workout. Now we're going to back off and still focus on deadlifts, but the goal is to be progressive in adding weight each set, going for five sets of three reps.

Okay, here we are for exercise number four, where we're introducing a very unique piece of equipment. This is known as a trap bar. If you don't have this at your home or at your gym, you can still use a regular old barbell. The main concept of this next exercise is the deficit. You can see that I'm standing on a 45-pound plate, and I'm creating more range of motion for the movement, so I can go a little bit lower than I normally could just standing on a normal platform. That adds a little bit more of a deficit to the entire movement, me standing on that plate. We're focusing on three sets of eight reps here.

Now we're moving into the fifth and sixth exercises, and these two are supersetted together. We're doing lat pulldowns, focusing on the lats in your back, and then we're doing a superset with biceps, focusing on hammer curls. This is going to be three sets of 10 reps.

The last exercise here is isolateral rows. If you don't have this piece of equipment, you can do cable rows or even bent-over dumbbell rows. This is a back exercise, so you want to make sure you're still finding an exercise that equates to the same type of movement, whether that be with a dumbbell, a barbell or a cable machine. We're doing three sets of 12 reps here.

Cool, you guys, that concludes the workout for today. Here's a recap to give you some knowledge and education so you can go ahead and try this workout for yourself. It was a powerlifting-style workout, so we were focusing on compound exercises, meaning hitting multiple muscle groups at the same time. The top exercise of the day was the deadlift: the AMRAP, and then the back-off sets of five sets of three, progressing in weight with each of those sets. The later exercises, the trap bar, the lat pulldowns, hammer curls and rows, are more isolation. We're focusing on smaller muscle groups, with more of a primary focus on that specific muscle being hit.

If you want to see more of these types of workouts, remember to subscribe to this channel and hit the notification bell so you get notified when a new workout like this drops. I'll see you next time.