Dumbbell Legs 1

By Pedro Bernardes

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

64 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)

Tone Body (Female | Male)

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

Source

myworkouts

Equipment

Bodyweight, Dumbbell

Average Exertion

Average Cardio Intensity

Workout Type

Muscle Focus

Experience

Intermediate (2-3 years)

Time

64 minutes

Genders

Female, Male

Days per week

3 days

Goals

Gain Strength (Female | Male)

Tone Body (Female | Male)

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

Equipment

Bodyweight, Dumbbell

Avg Exertion

Workout Type

Muscle Focus

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Rest

Day 3: Muscle Group(s): None...

Day 4: Rest

Day 5: Muscle Group(s): None...

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

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Exercise	Sets	Reps	Rest	Notes
1. Plie Dumbbell Squat Plie' Dumbbell Squats by Broser Built	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 Savannah Personal Trainer: Single Leg Dumbbell Hip Thrust by Tidewater Fitness	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

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Exercise	Sets	Reps	Rest	Notes
1. Plie Dumbbell Squat Plie' Dumbbell Squats by Broser Built	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 Savannah Personal Trainer: Single Leg Dumbbell Hip Thrust by Tidewater Fitness	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

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Exercise	Sets	Reps	Rest	Notes
1. Plie Dumbbell Squat Plie' Dumbbell Squats by Broser Built	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 Savannah Personal Trainer: Single Leg Dumbbell Hip Thrust by Tidewater Fitness	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

Dumbbell Legs 1

Workout Overview

Week 1

Week 1

Day 1

Day 3

Day 5

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