Be prepared for a devilish 666 leg workout this Halloween that will horrify your muscles and incinerate fat into the dreadful depths of hell!
The 666 leg workout is as simple (and scary) as it sounds. It’s six sets of six reps to be completed in six minutes. But don’t let it’s simplicity fool you into thinking it’s going to be an easy ride. It’s a very well-rounded workout that’s capable of increasing strength and completely re-vamping your body composition. You’re working with six reps which is at the higher end of the strength training rep range and the lower end of hypertrophy training. Six sets is a substantial amount of volume to place stress on the targeted muscles and give a good training effect. The pace of the workout also gets your heart rate up and keeps it up. This gives a cardio element to the session which is great for burning fat and increasing work capacity.
Give it a try for a lean body mass maximising, fat torching workout:
1: barbell back squat | 6 reps | 6 sets | complete all sets within 6 mins
2: dumbbell split squat (left leg) | 6 reps | 6 sets | complete all sets within 6 mins
3: dumbbell split squat (right leg) | 6 reps | 6 sets | complete all sets within 6 mins
4: seated hamstring curl | 6 reps | 6 sets | complete all sets within 6 mins
Feeling brave enough to try it? Here’s some tips to follow that will ensure you’ll get the most out of the session:
– Be a clock hawk. Watch the time and don’t let any exercise last longer than six minutes. As a guide, each exercise should be performed with a 2010 tempo and allow a 30-45 seconds rest between each set. This should see you complete the exercises within the six minute time frame.
– Pick a weight that you can perform 6-8 reps comfortably with, and use the same weight throughout all six sets.
– If you choose to create your own workout for another body part using the 666 protocol, Always perform 2-3 exercises per body part and focus on using compound lifts. Pull-ups are great, dumbbell bicep curls aren’t so great. Compound exercises will recruit more motor units, burn the most calories and give you the most returns on your investment.
See you in hell…