Simply doing more work with light weight for high reps isn’t enough to get you lean. To keep your metabolism high, you still need that stimulus for building and keeping muscle size. That will help boost excess post-exercise oxygen consumption (EPOC), which roughly translates to the number of calories you burn after your workout is over.
That’s why the first exercise here is done straight-sets-style, but the rest of the workout consists of supersets with multijoint exercises, along with reduced rest periods and a high volume of work.
Do as many warm-ups as you need, but never take them to muscle failure.
Choose a weight that allows you to reach muscle failure by the target rep listed.
The first exercise is done with heavier weights, which is key for maintaining muscle tissue and keeping your metabolism high during periods of dieting.
Strive to keep your rest periods short and your heart rate up, making this as much a cardio activity as a muscle-building one.
1 Smith Machine Squat
4 sets, 8-10 reps (2 sets with your feet underneath and 2 sets with your feet out front.)
2 Leg Press
Superset with Goblet Squat
3 sets, 10-12 reps (No rest.)
3 Goblet Squat
Superset with Leg Press
3 sets, 10-12 reps (Rest only as needed.)
4 Barbell Reverse Lunge
Superset with Leg Extension
3 sets, 10-12 reps per leg (No rest.)
5 Leg Extensions
Superset with Barbell Reverse Lunge
3 sets, 12-15 reps (Rest only as needed.)
6 Lying Leg Curls
Superset with Donkey Calf Raise
4 sets, 10-12 reps (No rest.)
7 Donkey Calf Raises
Superset with Lying Leg Curls
4 sets, 12-15 reps (Rest only as needed.)