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Dumbbell Legs 2

By Pedro Bernardes

Experience
Advanced (3+ years)
Time
50 minutes/day | 3 days/week | 6 weeks
Good for
Gain Strength, Tone Body
Equipment
Bodyweight, Dumbbell
Statistics
Average Cardio Intensity
30%
Average Exertion
70%
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 your Legs or add this workout to your weekly routine (in that case you can do it twice a week instead of 3). 

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Workout Overview


Day 1

Scroll to top

Single Leg Split Squat▶
1. Single Leg Split Squat
4 sets, 14, 12, 10, 8 reps, (rest 60s)
With Dumbbells
Show Alternative Exercises
One-Arm One-Leg Dumbbell Deadlift demonstrationPlay One-Arm One-Leg Dumbbell Deadlift demonstration
2. One-Arm One-Leg Dumbbell Deadlift
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Romanian Deadlift. Each side, with no rest between.
Show Alternative Exercises
Dumbbell Alternating Rear Lunge demonstrationPlay Dumbbell Alternating Rear Lunge demonstration
3. Dumbbell Alternating Rear Lunge
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Single Leg Hip Thrust with Dumbbell demonstrationPlay Single Leg Hip Thrust with Dumbbell demonstration
4. Single Leg Hip Thrust with Dumbbell
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
One Leg Floor Calf Raise demonstrationPlay One Leg Floor Calf Raise demonstration
5. One Leg Floor Calf Raise
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises

Day 3

Scroll to top

Single Leg Split Squat▶
1. Single Leg Split Squat
4 sets, 14, 12, 10, 8 reps, (rest 60s)
With Dumbbells
Show Alternative Exercises
One-Arm One-Leg Dumbbell Deadlift demonstrationPlay One-Arm One-Leg Dumbbell Deadlift demonstration
2. One-Arm One-Leg Dumbbell Deadlift
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Romanian Deadlift. Each side, with no rest between.
Show Alternative Exercises
Dumbbell Alternating Rear Lunge demonstrationPlay Dumbbell Alternating Rear Lunge demonstration
3. Dumbbell Alternating Rear Lunge
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Single Leg Hip Thrust with Dumbbell demonstrationPlay Single Leg Hip Thrust with Dumbbell demonstration
4. Single Leg Hip Thrust with Dumbbell
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
One Leg Floor Calf Raise demonstrationPlay One Leg Floor Calf Raise demonstration
5. One Leg Floor Calf Raise
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises

Day 5

Scroll to top

Single Leg Split Squat▶
1. Single Leg Split Squat
4 sets, 14, 12, 10, 8 reps, (rest 60s)
With Dumbbells
Show Alternative Exercises
One-Arm One-Leg Dumbbell Deadlift demonstrationPlay One-Arm One-Leg Dumbbell Deadlift demonstration
2. One-Arm One-Leg Dumbbell Deadlift
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Romanian Deadlift. Each side, with no rest between.
Show Alternative Exercises
Dumbbell Alternating Rear Lunge demonstrationPlay Dumbbell Alternating Rear Lunge demonstration
3. Dumbbell Alternating Rear Lunge
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Single Leg Hip Thrust with Dumbbell demonstrationPlay Single Leg Hip Thrust with Dumbbell demonstration
4. Single Leg Hip Thrust with Dumbbell
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
One Leg Floor Calf Raise demonstrationPlay One Leg Floor Calf Raise demonstration
5. One Leg Floor Calf Raise
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises

Date Created: 2/14/2019, UTC


Last Updated: 9/12/2020, UTC

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