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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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.


ExerciseSetsRepsRestNotes
1. Plie Dumbbell Squat4 sets14, 12, 10, 8 reps60s
2. Dumbbell Romanian Deadlift4 sets12, 10, 8, 6 reps60s
3. Dumbbell Lunges4 sets12, 10, 8, 6 reps60s
Move forward. Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
5. Dumbbell Alternating Side Lunge4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
6. Floor Calf Raise4 sets12, 10, 8, 6 reps60s

Day 2

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Rest Day


ExerciseSetsRepsRestNotes
1. Plie Dumbbell Squat4 sets14, 12, 10, 8 reps60s
2. Dumbbell Romanian Deadlift4 sets12, 10, 8, 6 reps60s
3. Dumbbell Lunges4 sets12, 10, 8, 6 reps60s
Move forward. Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
5. Dumbbell Alternating Side Lunge4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
6. Floor Calf Raise4 sets12, 10, 8, 6 reps60s

Day 4

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Rest Day


ExerciseSetsRepsRestNotes
1. Plie Dumbbell Squat4 sets14, 12, 10, 8 reps60s
2. Dumbbell Romanian Deadlift4 sets12, 10, 8, 6 reps60s
3. Dumbbell Lunges4 sets12, 10, 8, 6 reps60s
Move forward. Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
5. Dumbbell Alternating Side Lunge4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
6. Floor Calf Raise4 sets12, 10, 8, 6 reps60s

Day 6

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Rest Day

Day 7

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Rest Day

Date Created: 2/12/19, 12:55 PM

Last Updated: 5/20/20, 2:22 AM