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Dumbbell Legs 2

Author

Pedro Bernardes

Genders

Female, Male

Experience

Advanced (3+ years)

Time

50 minutes

Workout Type

Muscle Focus

Days per week

3 days

Average Exertion

70%

Average Cardio Intensity

30%

Equipment

Bodyweight, Dumbbell

Goals

Gain 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 focu

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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. One Leg Bodyweight Squat4 sets14, 12, 10, 8 reps60s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps60s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps60s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

Day 2

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Rest Day


ExerciseSetsRepsRestNotes
1. One Leg Bodyweight Squat4 sets14, 12, 10, 8 reps60s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps60s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps60s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

Day 4

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Rest Day


ExerciseSetsRepsRestNotes
1. One Leg Bodyweight Squat4 sets14, 12, 10, 8 reps60s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps60s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps60s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

Day 6

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Rest Day

Day 7

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Rest Day

Week 2

Load: Increase by 10 to 20% in all exercises   

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. One Leg Bodyweight Squat4 sets14, 12, 10, 8 reps60s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps60s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps60s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

Day 2

Scroll to top
Rest Day


ExerciseSetsRepsRestNotes
1. One Leg Bodyweight Squat4 sets14, 12, 10, 8 reps60s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps60s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps60s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

Day 4

Scroll to top
Rest Day


ExerciseSetsRepsRestNotes
1. One Leg Bodyweight Squat4 sets14, 12, 10, 8 reps60s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps60s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps60s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

Day 6

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Rest Day

Day 7

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Rest Day

Week 3

Load: Increase by decreasing rest to 45''   

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. One Leg Bodyweight Squat4 sets14, 12, 10, 8 reps45s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps45s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps45s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.

Day 2

Scroll to top
Rest Day


ExerciseSetsRepsRestNotes
1. One Leg Bodyweight Squat4 sets14, 12, 10, 8 reps45s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps45s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps45s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.

Day 4

Scroll to top
Rest Day


ExerciseSetsRepsRestNotes
1. One Leg Bodyweight Squat4 sets14, 12, 10, 8 reps45s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps45s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps45s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.

Day 6

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Rest Day

Day 7

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Rest Day

Week 4

Load: Increase by 10 to 20% in all exercises  

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. One Leg Bodyweight Squat4 sets14, 12, 10, 8 reps45s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps45s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps45s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.

Day 2

Scroll to top
Rest Day


ExerciseSetsRepsRestNotes
1. One Leg Bodyweight Squat4 sets14, 12, 10, 8 reps45s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps45s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps45s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.

Day 4

Scroll to top
Rest Day


ExerciseSetsRepsRestNotes
1. One Leg Bodyweight Squat4 sets14, 12, 10, 8 reps45s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps45s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps45s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.

Day 6

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Rest Day

Day 7

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Rest Day

Week 5

Load: Increase by decreasing rest to 30''   

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. One Leg Bodyweight Squat4 sets14, 12, 10, 8 reps30s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps30s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps30s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.

Day 2

Scroll to top
Rest Day


ExerciseSetsRepsRestNotes
1. One Leg Bodyweight Squat4 sets14, 12, 10, 8 reps30s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps30s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps30s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.

Day 4

Scroll to top
Rest Day


ExerciseSetsRepsRestNotes
1. One Leg Bodyweight Squat4 sets14, 12, 10, 8 reps30s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps30s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps30s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.

Day 6

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Rest Day

Day 7

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Rest Day

Week 6

Load: Deload week - do the same load and rest as Week 1 

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. One Leg Bodyweight Squat4 sets14, 12, 10, 8 reps60s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps60s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps60s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

Day 2

Scroll to top
Rest Day


ExerciseSetsRepsRestNotes
1. One Leg Bodyweight Squat4 sets14, 12, 10, 8 reps60s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps60s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps60s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

Day 4

Scroll to top
Rest Day


ExerciseSetsRepsRestNotes
1. One Leg Bodyweight Squat4 sets14, 12, 10, 8 reps60s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps60s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps60s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

Day 6

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Rest Day

Day 7

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Rest Day

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Date Created: 2/14/19, 3:41 PM

Last Updated: 1/25/20, 5:40 PM