Dumbbell Legs 2

By Pedro Bernardes

Experience

Advanced (3+ years)

Days per week

3 days

Time

50 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

Advanced (3+ years)

Time

50 minutes

Genders

Female, Male

Days per week

3 days

Goals

Gain Strength (Female | Male)

Tone Body (Female | Male)

Description

Equipment

Bodyweight, Dumbbell

Avg Exertion

Workout Type

Muscle Focus

Avg Cardio Intensity

Source

myworkouts

Workout Overview

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

Next Week

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

Day 3

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Exercise	Sets	Reps	Rest	Notes
1. Single Leg Split Squat	4 sets	14, 12, 10, 8 reps	60s	With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift	4 sets	12, 10, 8, 6 reps	60s	Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge	4 sets	12, 10, 8, 6 reps	60s	Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell	4 sets	12, 10, 8, 6 reps	60s
5. One Leg Floor Calf Raise	4 sets	12, 10, 8, 6 reps	60s	Each side, with no rest between.

Day 5

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Exercise	Sets	Reps	Rest	Notes
1. Single Leg Split Squat	4 sets	14, 12, 10, 8 reps	60s	With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift	4 sets	12, 10, 8, 6 reps	60s	Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge	4 sets	12, 10, 8, 6 reps	60s	Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell	4 sets	12, 10, 8, 6 reps	60s
5. One Leg Floor Calf Raise	4 sets	12, 10, 8, 6 reps	60s	Each side, with no rest between.

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.

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Single Leg Split Squat	4 sets	14, 12, 10, 8 reps	60s	With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift	4 sets	12, 10, 8, 6 reps	60s	Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge	4 sets	12, 10, 8, 6 reps	60s	Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell	4 sets	12, 10, 8, 6 reps	60s
5. One Leg Floor Calf Raise	4 sets	12, 10, 8, 6 reps	60s	Each side, with no rest between.

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Single Leg Split Squat	4 sets	14, 12, 10, 8 reps	60s	With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift	4 sets	12, 10, 8, 6 reps	60s	Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge	4 sets	12, 10, 8, 6 reps	60s	Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell	4 sets	12, 10, 8, 6 reps	60s
5. One Leg Floor Calf Raise	4 sets	12, 10, 8, 6 reps	60s	Each side, with no rest between.

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Single Leg Split Squat	4 sets	14, 12, 10, 8 reps	60s	With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift	4 sets	12, 10, 8, 6 reps	60s	Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge	4 sets	12, 10, 8, 6 reps	60s	Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell	4 sets	12, 10, 8, 6 reps	60s
5. One Leg Floor Calf Raise	4 sets	12, 10, 8, 6 reps	60s	Each side, with no rest between.

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.

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Single Leg Split Squat	4 sets	14, 12, 10, 8 reps	45s	With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift	4 sets	12, 10, 8, 6 reps	45s	Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge	4 sets	12, 10, 8, 6 reps	45s	Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell	4 sets	12, 10, 8, 6 reps	45s
5. One Leg Floor Calf Raise	4 sets	12, 10, 8, 6 reps	45s	Each side, with no rest between.

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Single Leg Split Squat	4 sets	14, 12, 10, 8 reps	45s	With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift	4 sets	12, 10, 8, 6 reps	45s	Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge	4 sets	12, 10, 8, 6 reps	45s	Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell	4 sets	12, 10, 8, 6 reps	45s
5. One Leg Floor Calf Raise	4 sets	12, 10, 8, 6 reps	45s	Each side, with no rest between.

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Single Leg Split Squat	4 sets	14, 12, 10, 8 reps	45s	With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift	4 sets	12, 10, 8, 6 reps	45s	Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge	4 sets	12, 10, 8, 6 reps	45s	Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell	4 sets	12, 10, 8, 6 reps	45s
5. One Leg Floor Calf Raise	4 sets	12, 10, 8, 6 reps	45s	Each side, with no rest between.

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.

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Single Leg Split Squat	4 sets	14, 12, 10, 8 reps	45s	With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift	4 sets	12, 10, 8, 6 reps	45s	Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge	4 sets	12, 10, 8, 6 reps	45s	Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell	4 sets	12, 10, 8, 6 reps	45s
5. One Leg Floor Calf Raise	4 sets	12, 10, 8, 6 reps	45s	Each side, with no rest between.

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Single Leg Split Squat	4 sets	14, 12, 10, 8 reps	45s	With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift	4 sets	12, 10, 8, 6 reps	45s	Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge	4 sets	12, 10, 8, 6 reps	45s	Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell	4 sets	12, 10, 8, 6 reps	45s
5. One Leg Floor Calf Raise	4 sets	12, 10, 8, 6 reps	45s	Each side, with no rest between.

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Single Leg Split Squat	4 sets	14, 12, 10, 8 reps	45s	With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift	4 sets	12, 10, 8, 6 reps	45s	Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge	4 sets	12, 10, 8, 6 reps	45s	Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell	4 sets	12, 10, 8, 6 reps	45s
5. One Leg Floor Calf Raise	4 sets	12, 10, 8, 6 reps	45s	Each side, with no rest between.

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.

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Single Leg Split Squat	4 sets	14, 12, 10, 8 reps	30s	With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift	4 sets	12, 10, 8, 6 reps	30s	Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge	4 sets	12, 10, 8, 6 reps	30s	Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell	4 sets	12, 10, 8, 6 reps	30s
5. One Leg Floor Calf Raise	4 sets	12, 10, 8, 6 reps	30s	Each side, with no rest between.

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Single Leg Split Squat	4 sets	14, 12, 10, 8 reps	30s	With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift	4 sets	12, 10, 8, 6 reps	30s	Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge	4 sets	12, 10, 8, 6 reps	30s	Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell	4 sets	12, 10, 8, 6 reps	30s
5. One Leg Floor Calf Raise	4 sets	12, 10, 8, 6 reps	30s	Each side, with no rest between.

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Single Leg Split Squat	4 sets	14, 12, 10, 8 reps	30s	With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift	4 sets	12, 10, 8, 6 reps	30s	Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge	4 sets	12, 10, 8, 6 reps	30s	Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell	4 sets	12, 10, 8, 6 reps	30s
5. One Leg Floor Calf Raise	4 sets	12, 10, 8, 6 reps	30s	Each side, with no rest between.

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.

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Single Leg Split Squat	4 sets	14, 12, 10, 8 reps	60s	With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift	4 sets	12, 10, 8, 6 reps	60s	Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge	4 sets	12, 10, 8, 6 reps	60s	Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell	4 sets	12, 10, 8, 6 reps	60s
5. One Leg Floor Calf Raise	4 sets	12, 10, 8, 6 reps	60s	Each side, with no rest between.

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Single Leg Split Squat	4 sets	14, 12, 10, 8 reps	60s	With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift	4 sets	12, 10, 8, 6 reps	60s	Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge	4 sets	12, 10, 8, 6 reps	60s	Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell	4 sets	12, 10, 8, 6 reps	60s
5. One Leg Floor Calf Raise	4 sets	12, 10, 8, 6 reps	60s	Each side, with no rest between.

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Single Leg Split Squat	4 sets	14, 12, 10, 8 reps	60s	With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift	4 sets	12, 10, 8, 6 reps	60s	Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge	4 sets	12, 10, 8, 6 reps	60s	Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell	4 sets	12, 10, 8, 6 reps	60s
5. One Leg Floor Calf Raise	4 sets	12, 10, 8, 6 reps	60s	Each side, with no rest between.

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

Last Updated: 9/12/20, 9:34 PM