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  • Legs Dumbbell Workout Series

    Enviado por

    Edvania Fernando
    10 visualizações2 páginas
    This leg workout uses dumbbells and bodyweight exercises. It includes goblet squats, step-ups, lunges, stiff-leg deadlifts, squat jumps, and calf raises performed over 4 sets with rest periods of 60 to 90 seconds between sets. The workout starts with a warm up of bodyweight squats and focuses on lower body strengthening and muscle building.

    Descrição original:

    Série de perna com halteres.

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    This leg workout uses dumbbells and bodyweight exercises. It includes goblet squats, step-ups, lunges, stiff-leg deadlifts, squat jumps, and calf raises performed over 4 sets with rest periods of 60 to 90 seconds between sets. The workout starts with a warm up of bodyweight squats and focuses on lower body strengthening and muscle building.

    Direitos autorais:

    © All Rights Reserved
    Baixe no formato PDF, TXT ou leia online no Scribd
    Sinalizar o conteúdo como inadequado
    10 visualizações2 páginas

    Legs Dumbbell Workout Series

    Enviado por

    Edvania Fernando
    This leg workout uses dumbbells and bodyweight exercises. It includes goblet squats, step-ups, lunges, stiff-leg deadlifts, squat jumps, and calf raises performed over 4 sets with rest periods of 60 to 90 seconds between sets. The workout starts with a warm up of bodyweight squats and focuses on lower body strengthening and muscle building.

    Direitos autorais:

    © All Rights Reserved
    Baixe no formato PDF, TXT ou leia online no Scribd
    Sinalizar o conteúdo como inadequado
    de 2

    LEGS – ALL DUMBBELLS

    WARM UP SET:
    BODY WEIGHT SQUAT – 1 set of 20 reps

    1.) DUMBBELL GOBLET SQUAT


    4 sets of 10, 10, 8, 8 reps
    REST BETWEEN SETS: 90 SECONDS

    2.) DUMBBELL STEP-UP


    4 sets of 8 reps with each leg
    REST BETWEEN SETS: 90 SECONDS

    3.) DUMBBELL BACKWARD LUNGE (ALTERNATE LEGS)


    4 sets of 8 reps with each leg
    REST BETWEEN SETS: 90 MINUTES

    4.) DUMBBELL STIFF-LEG DEADLIFT


    4 sets of 10, 10, 8, 8 reps
    REST BETWEEN SETS: 90 SECONDS

    5.) SQUAT JUMP


    3 sets of 15 reps
    REST BETWEEN SETS: 60 SECONDS

    6.) DUMBBELL CALF RAISE


    4 sets of 15 reps followed by 15 reps with body-weight.
    REST BETWEEN SETS: 90 SECONDS

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