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:
Workout Description
Working legs at home can be challenging. With all the cries flying around lifting forums telling lifters to barbell 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 | ||
| Exercise | Sets | Reps |
| Dumbbell Goblet Squat | 3-4 | 8-12 |
| Dumbbell Lunge | 3-4 | 8-12 |
| Dumbbell Step Up | 3-4 | 15-20 |
| Bulgarian Split Squat | 3-4 | 8-12 |
| Hamstring Workout | ||
| Exercise | Sets | Reps |
| Dumbbell Stiff Leg Deadlift | 3-4 | 10-12 |
| Dumbbell Hamstring Curl | 3-4 | 10-15 |
Comments (5)
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Posted Fri, 03/01/2013 - 10:57
I only use dumbbell and bodyweight to work out. Is it best to workout your whole body 3 times a week or work out certain body muscles separately during the week like chest and bicep on monday, legs and tricep on tuesday and so on.
Posted Sun, 03/10/2013 - 14:40
Hi Cheez
Personally i would do a split and do chest and triceps, back and biceps, legs and shoulders and do abs twice a week.
Posted Sun, 03/10/2013 - 14:38
Hi Cheez
Personally i would do a split and do back and biceps, chest and triceps, legs and shoulders and do Abs twice a week.
Posted Mon, 03/18/2013 - 22:01
Hey Thomas, this looks like a great leg workout,
I'm a mail carrier, work 6 days a week and do about 10+ miles a day, I'm a decently experienced lifter and have always had strong solid legs, but I have never really done a workout centered around them, I've finally decided to start a leg program in addition to the 5 x 5 reg park program I have been doing, Earning a living on my legs, I want to keep them strong and in tip top shape for as long as I can, this seems like a great program, Are there any additional supplements I should take, I am already taking, k-otic, optimum nutrition bcaa, and ax's super size, I am 33 yrs old, 5'7 159 pounds, have recently lost 77 pounds due to life style change and eating better, and more exercise. (I was a big 233 when I started)
Thanks again to any info.
Posted Wed, 03/20/2013 - 08:05
When it says 3-4 reps does it mean 3-4 reps with each leg? Like on the lunges and other of the workout where you have to switch legs?
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