Free personalized workout plan

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

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Average Exertion

70%

Average Cardio Intensity

30%

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

Show More

Equipment

Bodyweight, Dumbbell

Avg Exertion

70%

Workout Type

Muscle Focus

Avg Cardio Intensity

30%

Workout Overview

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 Deadlift
4 sets12, 10, 8, 6 reps60s
3. Dumbbell Lunges
4 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 Lunge
4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
6. Floor Calf Raise
4 sets12, 10, 8, 6 reps60s

ExerciseSetsRepsRestNotes
1. Plie Dumbbell Squat4 sets14, 12, 10, 8 reps60s
2. Dumbbell Romanian Deadlift
4 sets12, 10, 8, 6 reps60s
3. Dumbbell Lunges
4 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 Lunge
4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
6. Floor Calf Raise
4 sets12, 10, 8, 6 reps60s

ExerciseSetsRepsRestNotes
1. Plie Dumbbell Squat4 sets14, 12, 10, 8 reps60s
2. Dumbbell Romanian Deadlift
4 sets12, 10, 8, 6 reps60s
3. Dumbbell Lunges
4 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 Lunge
4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
6. Floor Calf Raise
4 sets12, 10, 8, 6 reps60s
Date Created: 2/12/19, 12:55 PM

Last Updated: 9/12/20, 9:40 PM

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