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6 EXERCISES HOME DUMBBELL WORKOUT FOR LEGS
6 EXERCISES HOME DUMBBELL WORKOUT FOR LEGS
No access to a squat rack? Fear not. This highly effective home dumbbell workout will hammer both your quads and hamstrings into growth. Workout Summary Main Goal:Build Muscle Workout Type:Single Muscle Group Training Level:Beginner Days Per Week:1 Equipment Required:Dumbbells Target Gender:Male & Female Author:Thomas Schultz Workout Description Working legs at home can be challenging. With all the cries flying around lifting forums telling lifters tobarbell squat, you may feel like it's impossible to get a good quad and hamstring workout at home. Fear not.This home based workout utilizes only dumbbells. It can be performed in about an hour. Rest at least 4-5 training days after this workout before having another leg day. You can use this program as part of a 3 day push, pull, legs split, or it will fit well into a 4 day muscle building split.Make sure to perform as many quality reps as you can per set. Don't train to failure, and stop each set when your form starts to deteriorate. Add weight to each exercise when you are able to perform the stated number of reps per set. Home Dumbbell Workout For Legs Quads Workout Dumbbell Goblet Squat 3-4 SETS - 8-12 REPS Dumbbell Lunge 3-4 SETS - 8-12 REPS Dumbbell Step Up 3-4 SETS - 15-20 REPS Bulgarian Split Squat 3-4 SETS - 8-12 REPS Hamstring Workout Dumbbell Stiff Leg Deadlift 3-4 SETS - 10-12 REPS Dumbbell Hamstring Curl 3-4 SETS - 10-15 REPS
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MIX OF METHODS LEG WORKOUTS by MusclePharm
This intense leg workout by MusclePharm includes quad-swelling squat volume and brutal leg building deadlifts, and is followed by box jumps, sled drags and more! Workout Summary Main Goal:Build Muscle Workout Type:Single Muscle Group Training Level:Beginner Days Per Week:1 Equipment Required:Barbell, Bodyweight, Machines, Other Target Gender:Male & Female Author:Cory Gregory Workout Description Mix of Methods Leg Workout Squats 11 SETS - 20, 10, 5, 5, 5, 3, 3, 3, 1, 1, 1 REPS Deadlift (60% of 1RM) 2 SETS - 8 REPS As Many Rounds As Possible: 20 minutes Box Jumps - Holding 10 lbs, 24 to 36" Box - 10 REPS Plyo Lunge - Holding 10 lbs - 12 REPS Hang Clean - 95 to 135 lbs - 20 REPS Sled Drags 3 SETS - 200 feet Leg Extension 3 SETS - 15 REPS Leg Curl 3 SETS - 15 REPS Core/Calves: Back Extensions - 45 Degrees 3 SETS - 35 REPS Toes To Bar 3 SETS - 10 REPS Standing Weighted Calf Raise 3 SETS - 20 REPS