Dumbbell Legs 2

By Pedro Bernardes

	Intermediate (2-3 years)
	43 minutes/day \| 3 days/week \| 6 weeks
	Gain Strength, Tone Body
	Chair, Bodyweight, 1 x Dumbbell, 2 x Dumbbell, Flat Bench Show More

Average Exertion

Average Cardio Intensity

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).

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Rest

Day 3:

Day 3

Day 4:

Rest

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Single Leg Split Squat See Exercise Notes	4 sets	14 reps	60s
2.One-Arm One-Leg Dumbbell Deadlift See Exercise Notes	4 sets	12 reps	60s
3.Dumbbell Alternating Rear Lunge See Exercise Notes	4 sets	12 reps	60s
4.Single Leg Hip Thrust with Dumbbell	4 sets	12 reps	60s
5.One Leg Floor Calf Raise See Exercise Notes	4 sets	12 reps	60s

Day 3

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Exercise	Sets	Reps	Rest
1.Single Leg Split Squat See Exercise Notes	4 sets	14 reps	60s
2.One-Arm One-Leg Dumbbell Deadlift See Exercise Notes	4 sets	12 reps	60s
3.Dumbbell Alternating Rear Lunge See Exercise Notes	4 sets	12 reps	60s
4.Single Leg Hip Thrust with Dumbbell	4 sets	12 reps	60s
5.One Leg Floor Calf Raise See Exercise Notes	4 sets	12 reps	60s

Day 5

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Exercise	Sets	Reps	Rest
1.Single Leg Split Squat See Exercise Notes	4 sets	14 reps	60s
2.One-Arm One-Leg Dumbbell Deadlift See Exercise Notes	4 sets	12 reps	60s
3.Dumbbell Alternating Rear Lunge See Exercise Notes	4 sets	12 reps	60s
4.Single Leg Hip Thrust with Dumbbell	4 sets	12 reps	60s
5.One Leg Floor Calf Raise See Exercise Notes	4 sets	12 reps	60s

Date Created: 2/14/2019, UTC

Last Updated: 9/12/2020, UTC

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