Combining your arm and leg workout is tough but satisfying.
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Training your arms and legs together makes for a tough workout. You can expect to burn a lot of energy and feel worn out by the end of it, but you'll see great improvements in your strength and work capacity. Plus, you get the added benefit of only having to train two to three times per week, instead of four or five times. Be sure to take at least 36 hours off between workouts to give your muscles time to recover properly.
Get Warmed Up
You might feel a warm up is boring and cuts into your workout time, but it's actually very important. It prevents you from getting injured, and it even improves the quality of your workout. To warm up your arms and legs, do some body weight movements. Do 10 burpees, 10 pushups and 10 deep squats twice through. This will make sure your joints are lubricated, your muscles have increased blood flow and your heart rate has increased a little to support the upcoming workout.
Pump Your Legs
Start your workout with your leg exercises -- leg workouts take significant amounts of energy so it's best to do them while you're fresh. Do three sets of deadlifts, squats and walking lunges with a barbell. Choose weights that allow you to complete at least six repetitions of each movement, but don't do more than 10 per set. Take a few moments of rest in between each exercise until you feel ready to start up again. Each of these exercises targets your quadriceps, hamstrings and glutes very effectively.
Once you've completed your leg exercises, move on to your arms. With a pair of dumbbells, do three sets of bent over rows, overhead presses, bicep curls and overhead tricep presses. Again, choose weights that allow you to complete at least six repetitions per exercise, but don't do more than 10 per set. Bent over rows and overhead presses are compound movements -- they use multiple muscles in the arms. Bicep curls and overhead tricep presses are isolation movements and target those muscles specifically.
Make It Complex
Complexes are an effective way to hit both your arms and legs in the same workout. Keeping in mind that you've already done some work on both areas, this will be a challenging way to round out your workout. To perform a complex, select four to five exercises, say front squats, single leg deadlifts, upright rows and shrugs. Load the barbell with weights that will allow you to complete your weakest lift correctly and then complete six repetitions of every exercise without resting or putting the bar down. Do this five times.