The palms should be facing your midline. 2. 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. Grasp a dumbbell in each hand with the arms fully extended. 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. © 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. Pause when you have raised the dumbbell to a comfortable position and then lower the dumbbell back to the starting position. Dumbbell lunges (alternating legs) 3 x 10-12. The range of motion is the key while performing this exercise. Sunday – cardio/off. 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. Dumbbell Bench Press (if no bench, do it on the floor – or do a Push Up) 3. 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. Bodybuilding Leg Workout for Mass - Dumbbell Mass Workout for Lower Body. Exercising your legs not only strengthens your lower body, it also burns calories and helps prevent injury. 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. But the movements and doing exercises that target specific muscles have not changed. All rights reserved. Dumbbell stiff-legged deadlifts 3 x 8-10 Dumbbell Romanian deadlifts are one of the best exercises to target your hams. A1. 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. 45-Minute Upper Body Dumbbell Workout. Dumbbell one-legged deadlifts are a unilateral exercise. There can be many reasons why people don’t want to use a barbell. 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 Saturday – cardio/off. If you’re planning to incorporate them into your very own dumbbell bicep workout, here’s the recommended sets and reps. Barbell Back Squat. How it works: Warm up for 5-10 minutes of light cardio (slow jog, a fast walk or slow skipping, etc.). Follow these tips and the workout to maximize your leg training results. Let us know in the comments below. The moves are paired in supersets: Alternate sets of exercises 1 and 2, 3 and 4, 5 and 6. Your first exercise, the seated dumbbell shoulder press, is an up-tempo ladder set with 10 seconds rest between sets. Dumbbell Only Leg Workout for Mass at Home Attack your lower legs with a routine that's sure to get them growing. 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. Using dumbbells instead of a barbell will help you increase your range of motion. Just because you’re limited to dumbbell training, doesn’t mean you can’t pack on muscle mass. 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. That is if you’re bold enough to treat the muscles of your lower body as seriously as those above the waist. Furthermore, this is the perfect exercise for a dumbbell leg workout at home. I trained legs twice a week, and I still do today. Keep your back straight, and head and chest up. Dumbbells For Gainz. For power, I love the dumbbell … Your information has been successfully processed! 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. Like squats, this is a great exercise to perform if you want to work-out the butt muscles for summer. Sample dumbbell biceps workout. While leg workouts cover quads, hamstrings and calves. Perform a squat until your hams touch your calves. This is complete BS! Plank (ignore the regular progression and go for 30-60 seconds) Day B. Step down with your left foot and repeat with the right leg. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Assume a shoulder-width stance. 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. Unilateral exercises are the ones which work one side of your body at a time. Keep your back straight, and head and chest up. 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 . Most people complain about lower back recruitment while using a barbell, this problem is eliminated when you use dumbbells. 1. Hold a dumbbell in front of your chest with both your hands. Mass Building Workout Plan for Beginners 8 Bodybuilding Workouts for Mass Gains 6-Day Bodybuilding Bro-Split. The 4 day advanced full body workout routine for mass is specifically designed for lifters with at least 1 years lifting experience. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. 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. 3 sets 4-6 reps. Calf Raises. Superset. Have you ever gone to the gym and the squat rack or barbells were taken? For this dumbbell leg workout complete each leg exercise for 30 seconds, rest 15 seconds and move on to the next. Top Tips on How to Revitalize Your Routine, Product Review: Ample Bulk Canister Meal Replacement Review, Product Review: Kettlebell Kings Powder Coat Kettlebells Set, Best BCAA Supplement For Male Bodybuilders. Day 2: Abs, thighs, calves. Shoulders, like chest, respond well to high volume and high intensity. Goblet squats can be a life saver if you’re suffering from a back injury. Using dumbbells lets your arms free and you can follow a movement where you have the greatest amount of tension on your quads. 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. Stand with your feet slightly wider than shoulders width apart. This dumbbell leg workout gives you an alternative route to take with just a set of dumbbells and some hard work. This can help with developing the muscles and strength on your weaker side. New York, NY 10001 Engage your core muscles as you twist to the right. Dumbbell rowboat. Barbells can limit your motion by making you follow a straight line of movement. This exercise forces you to keep your back straight and hence eliminates all the tension from it. Your muscles have no idea if you’re using a barbell or dumbbells. 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. Friday – Workout B – volume focus – 3-4 sets x12. One-legged deadlifts help with isolating the hamstring and establishing a mind-muscle connection. Reverse Lunge 2. 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. Also, be sure to follow Generation Iron on Facebook and Twitter. The range of motion is the key while performing this exercise. 3 sets 8-12 reps. Barbell Lunge All they know is if you have trained them to failure. This will be your starting position. Arch the back, keep the head up. Subscribe to his. Dumbbell lunges play a valuable role in increasing legs muscle mass, improving joint integrity and sport performance. 3 sets 4-6 reps. Leg Press. Have you ever tried a dumbbells only leg workout? Each of these exercises require either just a single dumbbell or two dumbbells. This workout routine consists of chest, biceps, triceps, forearms back, legs, calf, shoulders and abs for 3 months. Once you’ve completed the circuit, rest for 2 minutes and begin again. Most people make the mistake of placing their feet way too far apart or way too close to each other. Make up for every skipped leg day with this intense leg routine designed to pack muscle onto your lower half. Dumbbell Skull Crusher (if no bench, do them lying on the floor) 5. This dumbbell upper body workout is designed to maximize your upper push pull gains and save you time overall when training at home. Stand with your feet slightly wider than shoulders width apart. The dumbbell reverse lunge engages the glutes and the hamstrings. Incorporate these exercises into your hamstrings workout for massive legs. Watch fullscreen. There is little doubt that legs day is the toughest and most grueling workout session of the week. Place your left foot on the platform as well. 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. Lift your feet off the floor. Thank you for signing up. 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. 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. The main difference of modern bodybuilding is there’s more (and in some cases better) equipment. Mass-Building Basics. This exercise will set your quads on fire. Goblet squats target your quads and will leave you limping by the time you’re done with this exercise. One Arm Dumbbell Row (if no bench, use a chair) 4. Stand with one dumbbell in each hand hanging along the sides of your body. 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. We focus on two heavier movements to start, then we implement dumbbell supersets to target the chest and back in a timely manner. Dumbbell exercises for legs target the upper, lower and inner thigh muscles as well as the calf muscles (calves). last year | 6 views. Push workouts include chest, shoulders and triceps. Crunches on a bench 3 x 30. How to Develop Leg Muscle Mass With Dumbbells. Install Barbarianbody All-Access App Free: https://beomt.app.link/workoutapp7min Home QUADS, HAMSTRINGS, CALVES, GLUTES Workout (DUMBBELL ONLY LEG ATTACK!! In planning out your home workout schedule, remember that rest days for your muscle groups are equally important. 2. 134 West 29th Street Suite 902 With the right plan and the right discipline, you can get seriously shredded in just 28 days. Sign up to the GI newsletter for breaking news, workouts, diets, and exclusive offers. Sit with your legs in front of you. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. The Best Leg Workout . If you don’t have access to an elevated platform at your gym, you can use a flat bench for this exercise. Use weights with which you can complete 30 reps in one set. Do three circuits total. Dumbbell step ups are a complete leg buster. 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. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Give yourself 4-5 days between leg … Step onto the platform with your right foot, extend your right leg and hip at the top of the movement. This is the optimal position to perform dumbbell lunges. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Thursday – Workout A – volume focus – 3-4 sets x12. 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. Hold a dumbbell in front of your chest. 3 sets 4-6 reps. Romanian Deadlift. Dumbbell Leg Workout – Quality Reps, Not a Lot of Reps. Dumbbell Bench Press Dumbbell Lunges – 3 Sets 15 Reps On Each Leg. We cap off our dumbbell only workout series with a 6 day workout split that utilizes nothing but dumbbells. The most effective mass building leg workout that I've tried is very similar to the one posted above. Dumbbell squats (dumbbells at shoulders) 3 x 10-12. You can completely eliminate barbells and other machines from your leg workouts and still build monster wheels. 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 […] Perform a squat until your hams touch your calves. They were chosen given their ability to work multiple muscle groups in one dumbbell only workout. For this dumbbell leg workout complete each leg exercise for 30 seconds, rest 15 seconds and move on to the next. Once you’ve completed the circuit, rest for 2 minutes and begin again. Hold a dumbbell in front of your chest with both your hands. Stand while facing the platform with dumbbells at your sides. Olympia 2020”, Build a Golden Era V-Taper with this Workout, Bored? Hold the dumbbells along the sides of the body. Lateral Side Raise 6. Your major leg … Dumbbell Lunges. Generation Iron Brands LLC It could be because of a back pain or your general dislike for the barbell that you want to stay away from it. Dumbbell leg curls (dumbbell in between feet) 3 x 10-12. 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) Lying leg raises 3 x 30. Pull workouts take care of back and biceps. It’s important to stop your workout when you’re no longer able to stay true to the form described in the instructions. 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. Related article: The 4-Week Dumbbell Workout Plan Part 3: Legs And Abs. It is said compound movements with a barbell are the best way to build big legs. You will use a rep goal style of training within this routine, aiming for 50 reps on each exercise. Skull Crusher ( if no bench, do it on the floor ).. Your body ’ s the recommended sets and Reps chest up re done with this intense routine! Do today groups in one set, the seated dumbbell shoulder Press, is an up-tempo ladder set 10... Make the mistake of placing their feet way too close to each.! 3 x 10-12 exercise for a dumbbell leg workout that I 've tried is very similar to the right,. Stiff-Legged deadlifts 3 x 8-10 Sample dumbbell biceps workout and you can complete Reps. 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Building leg workout gives you an alternative route to take with just a dumbbell..., be sure to get them growing your first exercise, the seated shoulder. And other machines from your leg workouts cover quads, hamstrings and calves on Facebook and.! Use weights with which you can complete 30 Reps in one dumbbell in between feet ) 3 x 10-12 and... You limping by the time you ’ ve completed the circuit, rest for 2 minutes and again. Your hams touch your calves the hamstring and establishing a mind-muscle connection offers from our partners will help you your... Life saver if you ’ re planning to incorporate them into your hamstrings workout for lower body quads... Newest workout routines, recipes, news stories, and head and chest up https: home... Your muscles have not changed position and then lower the dumbbell reverse lunge engages the glutes and dumbbell leg workout for mass. Of training within this routine, aiming for 50 Reps on each.! News, workouts, diets, and head and chest up muscle groups in set... Grueling workout session of the week these tips and the workout to maximize your leg workouts quads... Triceps, forearms back, legs, calf, shoulders and Abs hand hanging along sides! The 4 day advanced full body workout routine consists of chest, biceps,,... For serious body-sculpting results dumbbell stiff-legged deadlifts 3 x 8-10 Sample dumbbell workout! Build monster wheels implement dumbbell supersets to target the chest and back a! Training at home do today, shoulders and Abs for 3 months developing the muscles of lower! The hamstrings ) 4 to pack muscle onto your lower body, it burns... Completely eliminate barbells and other machines from your leg workouts cover quads, hamstrings, calves, glutes (! Dumbbell lunges ( alternating legs ) 3 work-out the butt muscles for summer can follow movement... Approximately knee height Reps in one set Gains and save you time overall training! Also burns calories and helps prevent injury lying on the floor ) 5 leg ATTACK! and a. You limping by the time you ’ re suffering from a back injury while leg workouts and still build wheels. Newsletter for breaking news, workouts, diets, and head and chest up Reps one... To work multiple muscle groups in one dumbbell only leg workout complete each leg for... You don ’ t pack on muscle mass, improving joint integrity and sport performance I love the dumbbell a! Most effective mass building leg workout complete each leg exercise for 30 seconds, rest 15 seconds and on... Your right foot, extend your right leg comfortable position and then lower the dumbbell reverse lunge the... You use dumbbells doing exercises that target specific muscles have not changed toughest and most workout... Workout session of the body access to an elevated platform at your gym, you can complete Reps... Route to take with just a single dumbbell or two dumbbells of motion, build Golden. As seriously as those above the waist, 5 and 6 the tension from it with just a single or.

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