Dumbbell Legs 1
AuthorPedro Bernardes
Sourcemyworkouts.io
GendersFemale, Male
ExperienceIntermediate (2-3 years)
Time64 minutes
Workout TypeMuscle Focus
Days per week3 days
Average Exertion7
Average Cardio Intensity3
EquipmentBodyweight, Dumbbell
GoalsGain Strength, Tone Body
Description
If you want to workout in the gym or at home and just buy Dumbbells to do it, this is a way to help you.To tone your body is to develop and increase your muscle tonus. This means that, even when your not contracting your muscles they have a higher muscle tonus then before. To gain strength is to develop the ability to support and move higher loads than before by recruiting more muscle fibers and to use them more effectively for a short period of time. You can either just focus on
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Workout Overview
Week 1
| Day 1: Focus: Calves, Glutes, Hamstring... | Day 2: Rest | Day 3: Focus: Calves, Glutes, Hamstring... | Day 4: Rest | Day 5: Focus: Calves, Glutes, Hamstring... | Day 6: Rest | Day 7: Rest |
Week 1
Physiological effect: Morphological gains. Increase in muscle strength by recruiting more muscle fibers which increases your muscle tonus.
Training characteristics: Specific workout to increase muscle strength and tonus in your Legs.
Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)
Rest between workouts: 48 to 72 hours
Increase load on 2, 3 and 4 Set.
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Plie Dumbbell Squat | 4 sets | 14, 12, 10, 8 reps | 60s | |
| 2. Dumbbell Romanian Deadlift | 4 sets | 12, 10, 8, 6 reps | 60s | |
| 3. Dumbbell Lunges | 4 sets | 12, 10, 8, 6 reps | 60s | Move forward. Each side, with no rest between. |
| 4. Single Leg Hip Thrust with Dumbbell | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
| 5. Dumbbell Alternating Side Lunge | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
| 6. Floor Calf Raise | 4 sets | 12, 10, 8, 6 reps | 60s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Plie Dumbbell Squat | 4 sets | 14, 12, 10, 8 reps | 60s | |
| 2. Dumbbell Romanian Deadlift | 4 sets | 12, 10, 8, 6 reps | 60s | |
| 3. Dumbbell Lunges | 4 sets | 12, 10, 8, 6 reps | 60s | Move forward. Each side, with no rest between. |
| 4. Single Leg Hip Thrust with Dumbbell | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
| 5. Dumbbell Alternating Side Lunge | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
| 6. Floor Calf Raise | 4 sets | 12, 10, 8, 6 reps | 60s |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Plie Dumbbell Squat | 4 sets | 14, 12, 10, 8 reps | 60s | |
| 2. Dumbbell Romanian Deadlift | 4 sets | 12, 10, 8, 6 reps | 60s | |
| 3. Dumbbell Lunges | 4 sets | 12, 10, 8, 6 reps | 60s | Move forward. Each side, with no rest between. |
| 4. Single Leg Hip Thrust with Dumbbell | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
| 5. Dumbbell Alternating Side Lunge | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
| 6. Floor Calf Raise | 4 sets | 12, 10, 8, 6 reps | 60s |
Date Created: 2/12/19, 12:55 PM
Last Updated: 5/20/20, 2:22 AM