Farmer’s Walk in Bodybuilding Routines

Here are some examples of their implementation in Leg and Back, in that order:

I will talk about the Full-Body workouts in my following posts. As you read this, you might ask yourself, how do I know what weights I should use? That’ll also be discussed :).

Legs (90 – 120 sec rest between each exercise):

3 sets of Walking Lunges – 30 to 60 sec of rest between sets

Walking-Lunge

3 sets of Squats – 60 sec of rest between sets

2 sets of the Leg Press (both legs) – 30 to 45 sec rest between sets

2 sets of the Leg Press (one leg each) – 30  to 45 sec rest between sets

craig-caprusos-14-tips-for-bigger-legs-3

2 sets of the Farmer’s Walk (each “Walk” should last 30 – 60 sec) – 60 sec rest between sets

1 – 2 sets of Leg Extensions

Back (90 – 120 sec rest between each exercise):

2 sets of Pullups (1 set overhand / 1 set underhand) – 60 sec rest between sets

3 sets of the Farmer’s Walk (each “Walk” should last 60 – 90 sec) – 60 sec rest between sets

2 sets of 1-arm Dumbbell Rows – 30 sec rest between each arm

  • 60 sec rest after finishing both arms (which constitute 1 set)

2 sets of Cable Rows  – 30 sec rest between sets

Seated_Low_Cable_Row1

2 sets of either:

  • Hammer Strength Rows – 30 sec rest between each arm

PL_Row_LRG.jpg

  • 2 sets of overhand-Barbell row

Bent_Over_Barbell_Row1

  • 2 sets of underhand-Barbell Row – 60 sec rest between each set

barbell-reverse-grip-bent-over-rows

1 – 2 set of Straight-Arm Lat Pulldowns – 15 to 30 sec rest between each set

 

 

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