Powerlifting-Style Leg and Chest Gym Workout for Women

Nikkiey: What's up, you guys? Welcome to a chest and light leg workout today. As I shared with you previously, I have entered into the world of powerlifting-style workouts. I like to do this every once in a while to change up my workout routine into different styles to challenge my body. So I will be doing powerlifting and sharing these types of workouts with you.

The ultimate goal with powerlifting is to gain tons of strength, and obviously in that mix you will also put on lean muscle tissue, as well as learn the techniques that are involved in this style of training. Right now you can see me doing a little bit of a warm-up, as explained in the previous workout video I shared with you. I do this at the beginning of every single workout to get my body warm.

All right, here we are with exercise number one. This is a front squat. The ultimate goal with this front squat is progressive increases in weight. I'm going to be doing three sets, but those sets are going to be 10 reps, then 8 reps, then 6 reps, and I'm increasing the weight each time. You see me doing the front squat on a free-weight barbell. You can also do this on a Smith machine. I actually prefer the Smith machine over the free-weight barbell, and I've done the Smith machine for the majority of my lifting career. It's only recently that I've switched over to the free-weight barbell.

Okay, here we are with exercise number two, which is a leg press. We're going to be doing three sets of leg press, taking the same technique we did with the front squat. I'm going to be doing 12 reps for the first set, then 10 reps, then 8 reps, and I'm increasing the weight for each set.

Here we are with exercise number three. We're transitioning over to chest, which, you guys, is honestly so new for me, doing legs and then coming up and doing chest. But I'm all about learning and broadening my area of expertise. We're going to be doing two sets of one rep, but with this one rep, I'm going to be holding the weight for three seconds at the bottom of the movement. That's considered a long pause bench. Two sets, one rep, three-second pause at the bottom of the movement.

Now we're going to move into some back-off sets. I talked about this in the previous workout video I shared with you on legs and back. For this back-off set, we're going to be focusing on three sets of six reps.

Now for exercises five and six, we're moving into more isolation accessory work. The compound exercises I just focused on work multiple muscle groups at the same time. Now we're moving into isolation, where I'm going to be doing incline dumbbell press and dumbbell curls. Isolation means we're focusing primarily on just the chest muscles with the incline press and the bicep muscles with the dumbbell curl. We're going to be doing three sets of 15 reps.

Our last exercise to finish off this workout goes back to legs. We are focusing on three sets of 10 reps, and this exercise is called a good morning. It's more of an isolation movement for your glutes and your hamstrings.

Cool, you guys, that finishes off the entire workout for today. Again, for a little bit of knowledge and education: this is a powerlifting style of workout, focusing on compound movements and then going into isolation movements toward the end to really fatigue and burn out the muscle. The lower reps at the beginning were more for strength. Then, as we got to the higher reps at the end, you're going for more burnout and fatigue, which is a specific technique that will cause more muscle growth.

If you want to learn more about these styles of workouts and always be in tune when I'm dropping new workouts like this, make sure to subscribe to this channel and hit the notification button. I'll see you next time. Bye.