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Dumbbell Legs 2

Dumbbell Legs 2

Author

Pedro Bernardes

Source

Genders

Female, Male

Experience

Advanced (3+ years)

Time

50 minutes

Workout Type

Muscle Focus

Days per week

3 days

Average Exertion

Average Cardio Intensity

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.

Day 1

Exercise	Sets	Reps	Rest	Notes
1. One Leg Bodyweight 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 2

Rest Day

Day 3

Exercise	Sets	Reps	Rest	Notes
1. One Leg Bodyweight 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 4

Rest Day

Day 5

Exercise	Sets	Reps	Rest	Notes
1. One Leg Bodyweight 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 6

Rest Day

Day 7

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.

Day 1

Exercise	Sets	Reps	Rest	Notes
1. One Leg Bodyweight 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 2

Rest Day

Day 3

Exercise	Sets	Reps	Rest	Notes
1. One Leg Bodyweight 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 4

Rest Day

Day 5

Exercise	Sets	Reps	Rest	Notes
1. One Leg Bodyweight 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 6

Rest Day

Day 7

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.

Day 1

Exercise	Sets	Reps	Rest	Notes
1. One Leg Bodyweight 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 2

Rest Day

Day 3

Exercise	Sets	Reps	Rest	Notes
1. One Leg Bodyweight 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 4

Rest Day

Day 5

Exercise	Sets	Reps	Rest	Notes
1. One Leg Bodyweight 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 6

Rest Day

Day 7

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.

Day 1

Exercise	Sets	Reps	Rest	Notes
1. One Leg Bodyweight 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 2

Rest Day

Day 3

Exercise	Sets	Reps	Rest	Notes
1. One Leg Bodyweight 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 4

Rest Day

Day 5

Exercise	Sets	Reps	Rest	Notes
1. One Leg Bodyweight 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 6

Rest Day

Day 7

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.

Day 1

Exercise	Sets	Reps	Rest	Notes
1. One Leg Bodyweight 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 2

Rest Day

Day 3

Exercise	Sets	Reps	Rest	Notes
1. One Leg Bodyweight 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 4

Rest Day

Day 5

Exercise	Sets	Reps	Rest	Notes
1. One Leg Bodyweight 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 6

Rest Day

Day 7

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.

Day 1

Exercise	Sets	Reps	Rest	Notes
1. One Leg Bodyweight 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 2

Rest Day

Day 3

Exercise	Sets	Reps	Rest	Notes
1. One Leg Bodyweight 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 4

Rest Day

Day 5

Exercise	Sets	Reps	Rest	Notes
1. One Leg Bodyweight 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 6

Rest Day

Day 7

Rest Day

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

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