Workout For Legs

Workout Description

Working legs at home can be challenging. With all the cries flying around lifting circles telling people 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.

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

workout from muscleandstrength

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