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