Leg Workout #2: Best Home Dumbbell Workouts To Build Lean Muscle

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Even if you have no access to a squat rack, don’t you worry, both your quads and hamstrings into growth will be perfect with this home dumbbell workout.

Workout Summary

Build Muscle
Legs
Beginner
1
Dumbbell
Male, Female

Workout Description

As it is a challenging exercices to do at home and with all negatif articles telling lifters to barbell squat, woking legs can seem like an impossible aproach.We got you here a solution to get a good quad and hamstring workout at home, Takes Only an hour of your time and needs only dumbbells.

PS: Rest 4-5 training days after this workout thastart again.

If you regular training includes 3 days od pushing, pulling and legs spliting or simpling 4 muscle building spliting days, this exercise can be added easly to your sport days.

Workout Routine

6 Exercise Home Dumbbell Workout For Legs
1
Dumbbell Goblet Squat
3 Sets of “10-12” Reps, Rest 1min.

2
Dumbbell Lunge
3 Sets of “10-12” Reps, Rest 1min.

3
Dumbbell Step Up
3 Sets of 20 Reps, Rest 1min.

4
Bulgarian Split Squat
3 Sets of 10 Reps, Rest 1min.

5
Dumbbell Stiff Leg Deadlift
3 Sets of 10 Reps, Rest 1min.

6
Dumbbell Hamstring Curl
3 Sets of “10-15” Reps, Rest 1min.

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Exercise 1: Dumbbell Goblet Squat


Dumbbell Goblet Squat
3 Sets | 10-12 Reps | 1min break


Exercise 2: Dumbbell Lunge


Dumbbell Lunge
3 Sets | 10-12 Reps | 1min break


Exercise 3: Dumbbell Step Up


Dumbbell Step Up
3 Sets | 20 Reps | 1min break





Exercise 4: Bulgarian Split Squat


Bulgarian Split Squat
3 Sets | 10 Reps | 1min break


Exercise 5: Dumbbell Stiff Leg Deadlift


Dumbbell Stiff Leg Deadlift
3 Sets | 10 Reps | 1min break


Exercise 6: Dumbbell Hamstring Curl


Dumbbell Hamstring Curl
3 Sets | 10-15 Reps | 1min break

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