Experience
Dumbbell Legs 1
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: 9/12/20, 9:40 PM