The Queen of Bodybuilding Workout inspired by Lenda Murray

Below is a comprehensive breakdown of a bodybuilding-inspired workout circuit paying homage to legendary bodybuilder Lenda Murray. This routine focuses on developing balanced musculature, strength, and endurance—traits that Lenda Murray exemplified throughout her bodybuilding career. As you perform each exercise, you’ll gain a sense of the intense dedication and athleticism required to build a physique that is both powerful and refined.

1. Dumbbell Shoulder Press + Leg Press

Circuit Sequence

  • Perform 4 sets of 25 reps of Dumbbell Shoulder Press.

  • Immediately move into 4 sets of 25 reps of Leg Press.

Dumbbell Shoulder Press

Muscles Worked: Deltoids (anterior, medial), upper trapezius, triceps, core (for stabilization).
Exercise Description

  1. Stand (or sit on a bench with back support) holding dumbbells at shoulder height with palms facing forward.

  2. Brace your core, ensuring your lower back is neutral.

  3. Press the dumbbells overhead in a controlled motion, fully extending your arms without locking your elbows.

  4. Lower them back to shoulder level.

Ties to Lenda Murray: Known for her pronounced and well-rounded shoulder development, Lenda Murray showcased shoulder strength that helped her achieve an iconic V-taper. Developing strong, sculpted deltoids not only enhances aesthetics but also builds upper-body stability and power, mirroring the physicality Lenda displayed on stage.

Leg Press

Muscles Worked: Quadriceps, hamstrings, glutes, calves (secondary), core (for stability).
Exercise Description

  1. Sit on the leg press machine, positioning your feet shoulder-width apart on the platform.

  2. Keep your back and head pressed against the seat.

  3. Push through your heels to extend your legs, avoiding complete lockout at the knee.

  4. Return to the starting position in a controlled manner, maintaining tension in your quads and glutes.

Ties to Lenda Murray: Bodybuilders focus heavily on leg development to create an imposing lower body, and Lenda Murray’s stage presence featured powerful, well-defined legs. This exercise builds the quads and glutes needed to support heavy lifting and create a strong, balanced physique.

2. Dumbbell Shoulder Press + Leg Extensions

Circuit Sequence

  • Perform another 4 sets of 25 reps of Dumbbell Shoulder Press (same technique).

  • Then proceed to 4 sets of 25 reps of Leg Extensions.

Leg Extensions

Muscles Worked: Quadriceps (primarily the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius).
Exercise Description

  1. Sit on the leg extension machine with your back against the pad and feet tucked under the padded bar.

  2. Extend your legs forward by contracting your quads until your knees are almost straight.

  3. Slowly lower to the starting position, keeping tension in your thighs.

Ties to Lenda Murray: As a bodybuilder, isolating the quadriceps is essential for achieving detailed leg definition, including the teardrop shape around the knee. Lenda Murray’s lower body was known for its impressive muscular separation, which is heavily emphasized by focused exercises like the leg extension.

3. Machine Lat Pulldown + L-Sit Leg Hold with a Medicine Ball

Circuit Sequence

  • Perform 4 sets of 25 reps of Machine Lat Pulldown.

  • Transition into an L-Sit Leg Hold while holding a medicine ball for an isometric core challenge. Hold for 25 seconds if able (or a variation that suits your level).

Machine Lat Pulldown

Muscles Worked: Latissimus dorsi, biceps, forearms, rear deltoids, trapezius (stabilization), and core (stabilization).
Exercise Description

  1. Sit at the pulldown machine, adjusting the thigh pad so it fits snugly over your thighs.

  2. Grasp the bar with a slightly wider than shoulder-width grip.

  3. Pull the bar down to your chest in a controlled manner, keeping elbows pointed down and slightly back.

  4. Squeeze your shoulder blades together before slowly returning the bar to the top position.

Ties to Lenda Murray: Achieving a wide back is crucial for the dramatic V-taper bodybuilders covet. Lenda Murray’s back was a defining feature of her physique, helping her appear larger-than-life on stage. Strong lats also bolster upper-body stability and contribute to a balanced frame.

L-Sit Leg Hold with a Medicine Ball

Muscles Worked: Core (abs, hip flexors), shoulders (stabilization), quads.
Exercise Description

  1. Sit upright with legs extended out in front of you.

  2. Place your hands on the floor by your hips (or on parallettes if you have them).

  3. Lift your legs off the ground, forming an “L” shape with your body.

  4. Hold the medicine ball either in your lap or pressed against your thighs to add extra resistance.

  5. Maintain a tall posture and steady breath as you hold.

Ties to Lenda Murray: Core strength is the foundation that supports heavy lifts and complex movements. Developing a strong midsection provides the stability necessary to handle intense training—something Lenda Murray embodied in her contests, revealing a physique that was strong from the inside out.

4. Single-Arm Row + Dumbbell Lateral Hold

Circuit Sequence

  • Perform 4 sets of 25 reps (per arm) for Single-Arm Row.

  • Immediately move into a Dumbbell Lateral Hold for each side.

Single-Arm Row

Muscles Worked: Lats, rhomboids, traps, rear deltoids, biceps, core (for stabilization).
Exercise Description

  1. Stand beside a bench, placing your left hand and left knee on the bench for support.

  2. Hold a dumbbell in your right hand with your arm extended toward the floor.

  3. Keeping your back flat and core braced, pull the dumbbell up toward your hip by driving your elbow back.

  4. Pause briefly, then lower in a controlled manner.

  5. Switch sides after completing your reps.

Ties to Lenda Murray: Single-arm rows help build symmetrical back development, ensuring equal strength and muscle size on both sides. This symmetrical approach was critical for Lenda’s balanced physique, earning her numerous bodybuilding titles.

Dumbbell Lateral Hold

Muscles Worked: Lateral deltoids, trapezius (to maintain the arm position), core (stabilization).
Exercise Description

  1. Stand upright with a dumbbell in one hand.

  2. Raise that arm out to the side at shoulder level with a slight bend in your elbow.

  3. Hold this position for the designated time (e.g., 25 seconds), focusing on keeping your shoulder relaxed and down away from your ear.

  4. Keep your core tight to avoid leaning to one side.

Ties to Lenda Murray: This isometric hold directly targets the medial head of the shoulder, critical for that rounded deltoid look. Lenda Murray’s well-developed shoulders contributed significantly to her strong stage presence and symmetrical form.

5. Single-Arm Row + Dumbbell Lateral Hold (Opposite Side)

Circuit Sequence

  • Repeat the Single-Arm Row for the opposite side (4 sets of 25 reps).

  • Perform the Dumbbell Lateral Hold for the opposite arm (same duration or number of breaths).

(You’ll be alternating arms to ensure each side is equally challenged.)

Final Notes

  1. Rest: Take minimal rest between paired exercises to keep intensity high, but give yourself about 60–90 seconds between circuit rounds if needed.

  2. Progression: If 25 reps or the designated holds become easier, increase weight or slow down the tempo for an added challenge.

  3. Form & Alignment: Channel Lenda Murray’s unwavering focus on perfect form; this ensures you target the intended muscle groups, reduce injury risk, and maximize gains.

  4. Nutrition & Recovery: As with all bodybuilding programs, proper protein intake, caloric balance, and ample rest days are critical to support muscle repair and growth.

By following this routine inspired by Lenda Murray, you work toward building sculpted shoulders, powerful legs, and a strong back and core—the hallmarks of a well-rounded bodybuilding physique. Embrace the discipline of high-rep sets, coupled with targeted isolation, to push your muscular endurance and develop a lean, muscular body worthy of a champion.

Back to blog

Leave a comment