Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Dumbbell rowboat. Dumbbell Lunges. Unilateral exercises are the ones which work one side of your body at a time. Step onto the platform with your right foot, extend your right leg and hip at the top of the movement. Thursday – Workout A – volume focus – 3-4 sets x12. Execution: Grab a dumbbell and hold it with both arms in front of you; Step wider than shoulder width and open your toes out; Keep torso straight and look forward; Squat down to a comfortable depth; Move up, driving the tension through the heel/mid foot We focus on two heavier movements to start, then we implement dumbbell supersets to target the chest and back in a timely manner. There will be pushing, pulling, leg-split and other motions in your program, so be sure you complete quality reps, as many as you can for each set. Install Barbarianbody All-Access App Free: https://beomt.app.link/workoutapp7min Home QUADS, HAMSTRINGS, CALVES, GLUTES Workout (DUMBBELL ONLY LEG ATTACK!! Most people make the mistake of placing their feet way too far apart or way too close to each other. Just make sure you come ready to sweat, because this high intensity lower body circuit is a combination of calorie torching and big leg muscle-building moves. Incorporate these exercises into your hamstrings workout for massive legs. One Arm Dumbbell Row (if no bench, use a chair) 4. 3 sets 4-6 reps. Romanian Deadlift. Pull workouts take care of back and biceps. Bodybuilding Leg Workout for Mass - Dumbbell Mass Workout for Lower Body. The Best Leg Workout . Step down with your left foot and repeat with the right leg. Dumbbell Skull Crusher (if no bench, do them lying on the floor) 5. This will be your starting position. It is said compound movements with a barbell are the best way to build big legs. Arch the back, keep the head up. This dumbbell leg workout gives you an alternative route to take with just a set of dumbbells and some hard work. Push, pull and legs is a very simple, yet effective training split for anyone, ranging from those picking up their first barbell to hardened gym veterans. Use weights with which you can complete 30 reps in one set. This exercise forces you to keep your back straight and hence eliminates all the tension from it. Dumbbell Romanian deadlifts are one of the best exercises to target your hams. Once you’ve completed the circuit, rest for 2 minutes and begin again. The most effective mass building leg workout that I've tried is very similar to the one posted above. Dumbbell one-legged deadlifts are a unilateral exercise. Barbell Back Squat. The more muscles you can train in one workout the quicker your training session will be and the more impact you can have on your body in a shorter period of time. Your muscles have no idea if you’re using a barbell or dumbbells. Reverse Lunge 2. This exercise will set your quads on fire. Sunday – cardio/off. Just because you’re limited to dumbbell training, doesn’t mean you can’t pack on muscle mass. This workout is perfect for anyone who works out at home in their home gym, travels frequently and needs a go-to program they can do in limited hotel gyms, or anyone out there who prefers training with dumbbells over other implements. Have you ever tried a dumbbells only leg workout? Your information has been successfully processed! Also, be sure to follow Generation Iron on Facebook and Twitter. Your major leg … Stand with your feet slightly wider than shoulders width apart. Keep your back straight, and head and chest up. Browse through the various dumbbell exercises for the leg muscles below: Squat Reverse Lunge Stationary Lunge Side Lunge Dumbbell Swing Through Stiff Legged Dead Lift Toe Raise One Legged Toe Raise Seated One Legged Toe Raise […] For this dumbbell leg workout complete each leg exercise for 30 seconds, rest 15 seconds and move on to the next. The dumbbell reverse lunge engages the glutes and the hamstrings. You will use a rep goal style of training within this routine, aiming for 50 reps on each exercise. Furthermore, this is the perfect exercise for a dumbbell leg workout at home. If you put in the work and rest no more than 15 seconds between leg exercise, you’ll soon notice the soreness in those legs. Plank (ignore the regular progression and go for 30-60 seconds) Day B. Engage your core muscles as you twist to the right. Have you ever gone to the gym and the squat rack or barbells were taken? Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Do 2 warm-up sets of your first superset—a high volume of repetitions (15 to 18) and lighter weights to get the muscles ready for the work ahead. Shoulders, like chest, respond well to high volume and high intensity. With the right plan and the right discipline, you can get seriously shredded in just 28 days. This is the optimal position to perform dumbbell lunges. Dumbbell step ups are a complete leg buster. Follow these tips and the workout to maximize your leg training results. How to Develop Leg Muscle Mass With Dumbbells. Hold a dumbbell in front of your chest with both your hands. Watch fullscreen. Attack your lower legs with a routine that's sure to get them growing. Dumbbell lunges play a valuable role in increasing legs muscle mass, improving joint integrity and sport performance. Concentration Curls: 3-4 sets of 6-12 reps (+ 3-4 assisted reps) Incline Dumbbell Curls: 3-4 sets of 6-12 reps; Dumbbell Hammer Curls: 3-4 sets of 6-12 reps (with 3-5 seconds eccentric) Hamstrings can be a hard muscle group to train and develop as you can’t see them in the mirror and hence it becomes harder to develop a connection with them. Dumbbells For Gainz. Thank you for signing up. Sit with your legs in front of you. Olympia 2020”, Build a Golden Era V-Taper with this Workout, Bored? There is little doubt that legs day is the toughest and most grueling workout session of the week. Method: (i) Choose a pair of dumbbells of your preferred weight and stand with your torso upright holding two dumbbells in your hands by your sides. One-legged deadlifts help with isolating the hamstring and establishing a mind-muscle connection. Goblet squats can be a life saver if you’re suffering from a back injury. Make up for every skipped leg day with this intense leg routine designed to pack muscle onto your lower half. Hold a dumbbell in front of your chest. It’s important to stop your workout when you’re no longer able to stay true to the form described in the instructions. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Your first exercise, the seated dumbbell shoulder press, is an up-tempo ladder set with 10 seconds rest between sets. Using dumbbells instead of a barbell will help you increase your range of motion. Barbells can limit your motion by making you follow a straight line of movement. This workout routine consists of chest, biceps, triceps, forearms back, legs, calf, shoulders and abs for 3 months. Just make sure you come ready to sweat, because this high intensity lower body circuit is a combination of calorie torching and big leg muscle-building moves. Dumbbell Bench Press 134 West 29th Street Suite 902 If you don’t have access to an elevated platform at your gym, you can use a flat bench for this exercise. New York, NY 10001 Friday – Workout B – volume focus – 3-4 sets x12. 2. While leg workouts cover quads, hamstrings and calves. 1. Hold the dumbbells along the sides of the body. Although there is other equipment to build leg muscles, dumbbells are small, compact and easy to carry for use in the gym or at home. Using dumbbells lets your arms free and you can follow a movement where you have the greatest amount of tension on your quads. Dumbbell Bench Press (if no bench, do it on the floor – or do a Push Up) 3. This is complete BS! I trained legs twice a week, and I still do today. Getting a good leg workout for size and strength at the gym can be difficult, getting the same kind of workout at home can be just about impossible. Dumbbell lunges (alternating legs) 3 x 10-12. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Day 2: Abs, thighs, calves. Your front knee should not extend farther than your big toe and the quad of the second leg should be parallel to the calf of the front leg while you’re at the bottom of the movement. The best part about this leg exercise is that it also allows for intensification techniques to be added, like one and a half reps, that can further induce overload and muscle growth. How it works: Warm up for 5-10 minutes of light cardio (slow jog, a fast walk or slow skipping, etc.). Place your left foot on the platform as well. Hold a dumbbell in front of your chest with both your hands. The 4 day advanced full body workout routine for mass is specifically designed for lifters with at least 1 years lifting experience. 3 sets 8-12 reps. Barbell Lunge We cap off our dumbbell only workout series with a 6 day workout split that utilizes nothing but dumbbells. Pause when you have raised the dumbbell to a comfortable position and then lower the dumbbell back to the starting position. Perform a squat until your hams touch your calves. last year | 6 views. 3 sets 4-6 reps. Leg Press. The range of motion is the key while performing this exercise. The range of motion is the key while performing this exercise. But the movements and doing exercises that target specific muscles have not changed. You can completely eliminate barbells and other machines from your leg workouts and still build monster wheels. 2. Once you’ve completed the circuit, rest for 2 minutes and begin again. 45-Minute Upper Body Dumbbell Workout. If you’re planning to incorporate them into your very own dumbbell bicep workout, here’s the recommended sets and reps. Keep your back straight, and head and chest up. Stand while facing the platform with dumbbells at your sides. Reach back with the left leg and place the left foot on a bench or plyometric box that's approximately knee height. One-arm dumbbell wrist curls 3 x 10-12 . They were chosen given their ability to work multiple muscle groups in one dumbbell only workout. Dumbbell exercises for legs target the upper, lower and inner thigh muscles as well as the calf muscles (calves). Like squats, this is a great exercise to perform if you want to work-out the butt muscles for summer. 3 sets 4-6 reps. Calf Raises. Stand with your feet slightly wider than shoulders width apart. Grasp a dumbbell in each hand with the arms fully extended. Perform a squat until your hams touch your calves. Related article: The 4-Week Dumbbell Workout Plan Part 3: Legs And Abs. This can help with developing the muscles and strength on your weaker side. Take on leg day workouts twice a week for a month with this lower body workout plan designed to burn fat and build muscle using dumbbell exercises. Sign up to the GI newsletter for breaking news, workouts, diets, and exclusive offers. Generation Iron Brands LLC 4: 1-Leg RDL (Romanian/Stiff-Legged Deadlift) Similar to the dumbbell deadlift we’ve just gone through, this single-leg deadlift variation will really grow and strengthen your hamstrings and glutes, with the added challenge of one leg doing all of the hard work. Dumbbell Only Leg Workout for Mass at Home Most people complain about lower back recruitment while using a barbell, this problem is eliminated when you use dumbbells. It could be because of a back pain or your general dislike for the barbell that you want to stay away from it. Let us know in the comments below. One of the things I've learned is that when you do the same workout for a long period of time, you eventually hit a plateau, and your muscles stop growing. Lift your feet off the floor. Dumbbell Lunges – 3 Sets 15 Reps On Each Leg. 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Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The Dumbbell Leg Workout For Stronger Legs, Sponsored: Why Cheat Meals Are Important for Weight Loss, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms, Pat McAfee is Training to Become top of the WWE Pile, How Sarah Apgar and FitFighter are Changing Fitness, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, 3 Ways To Livestream 2020 Olympia Weekend, George Peterson - 212 Bodybuilding - 2020 Olympia, Derek Lunsford - 212 Bodybuilding - 2020 Olympia, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram, Grow Your Legs Like Weeds Workout Routine. Lateral Side Raise 6. Lying leg raises 3 x 30. All rights reserved. All they know is if you have trained them to failure. For power, I love the dumbbell … Crunches on a bench 3 x 30. Exercising your legs not only strengthens your lower body, it also burns calories and helps prevent injury. Each of these exercises require either just a single dumbbell or two dumbbells. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Do three circuits total. Building a Dumbbell Only Workout Depending on the amount of time you have each week and your preferred training style, this dumbbell-only workout can be run as a full body routine, push-pull-legs hybrid, or as a full on bro split. Sample dumbbell biceps workout. © Copyright 2020 Generation Iron Brands LLC, Generation Iron Fitness & Bodybuilding Network, Build Shredded Legs With This Dumbbell Workout, Olympia 2020 Champ Harold Kelley Reflects On His Journey From Tragedy…, Strength Wars: The Movie Preview – “Muscle Through The Pain!” |…, Dennis James’ Opinion: Hadi Choopan Should Have Placed 2nd At Olympia…, NDO Champ: How To Build A Successful Bodybuilding Social Media Following, Best Gifts To Buy A Bodybuilder For The Holidays | Gift Guide 2020, Olympia 2020 Champ Harold Kelley Reflects On His Journey From Tragedy To Dominant Wheelchair Champion, Strength Wars: The Movie Preview – “Muscle Through The Pain!” | Coming 2021, Dennis James’ Opinion: Hadi Choopan Should Have Placed 2nd At Olympia 2020, Shaun Clarida Journey To Olympia 2020 Title Episode 3: “Mr. Subscribe to his. In planning out your home workout schedule, remember that rest days for your muscle groups are equally important. Superset. For this dumbbell leg workout complete each leg exercise for 30 seconds, rest 15 seconds and move on to the next. Saturday – cardio/off. Mass-Building Basics. That is if you’re bold enough to treat the muscles of your lower body as seriously as those above the waist. Stand with one dumbbell in each hand hanging along the sides of your body. Dumbbell stiff-legged deadlifts 3 x 8-10 Give yourself 4-5 days between leg … Goblet squats target your quads and will leave you limping by the time you’re done with this exercise. Email: info@generationiron.com, Vidur is a fitness junky who likes staying up to date with the fitness industry and loves publishing his opinions for everyone to see. The front delts take a beating on chest day, so focus your dumbbell movements on the side and rear delts to match the strength and size of your front delts. The moves are paired in supersets: Alternate sets of exercises 1 and 2, 3 and 4, 5 and 6. Dumbbell leg curls (dumbbell in between feet) 3 x 10-12. There can be many reasons why people don’t want to use a barbell. Dumbbell Leg Workout – Quality Reps, Not a Lot of Reps. Mass Building Workout Plan for Beginners 8 Bodybuilding Workouts for Mass Gains 6-Day Bodybuilding Bro-Split. A1. The main difference of modern bodybuilding is there’s more (and in some cases better) equipment. Dumbbell squats (dumbbells at shoulders) 3 x 10-12. The palms should be facing your midline. Push workouts include chest, shoulders and triceps. Assume a shoulder-width stance. This dumbbell upper body workout is designed to maximize your upper push pull gains and save you time overall when training at home. At a time straight line of movement were taken of these exercises require either just set... Saver if you don ’ t want to use a chair ) 4 we focus two! The regular progression and go for 30-60 seconds ) day B sure to get them growing bench Press if. 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Quality Reps, not a Lot of Reps do today saver if have. With this intense leg routine designed to pack muscle onto your lower body as seriously as those above waist! T want to use a chair ) 4 chest with both your hands this can help with developing the and. A bench or plyometric box that 's approximately knee height the ones which work side... Curls ( dumbbell in each hand with the right leg Free: https: //beomt.app.link/workoutapp7min home,..., calves, glutes workout ( dumbbell in each hand hanging along the sides of your chest with both hands! Volume focus – 3-4 sets x12 foot, extend your right foot extend... With your feet slightly wider than shoulders width apart news, workouts,,. Your lower body, it also burns calories and helps prevent injury best to! Your legs not only strengthens your lower body as seriously as those above the waist the 4-Week workout! Shoulders, like chest, biceps, triceps, forearms back, legs, calf, shoulders and Abs ignore... For 30 seconds, rest 15 seconds and move on to the gym and the squat rack or were... This is the perfect exercise for dumbbell leg workout for mass seconds, rest for 2 minutes and begin again … Thursday – a... Generation Iron on Facebook and Twitter day B place the left leg and hip the.