7-Min Home Dumbbell Quadriceps Workout Routine

7-Min Home Dumbbell Quadriceps Workout Routine: Learn how to train the quadriceps in 7 minutes simply using some dumbbells in the comfort of your home.

Quadriceps Workout: 7-Min Quadriceps Workout with Dumbbells at Home

Tri-set:
Dumbbell Lunges 2 sets of 10-12 reps (no rest)
Dumbbell Squats 2 sets of 10-12 reps (no rest)
Sissy Squats 2 sets of 10-12 reps (1 min rest)

-OR-

Superset:
Dumbbell Lunges 3 sets of 10-12 reps (no rest)
Dumbbell Squats 3 sets of 10-12 reps (45 second rest)

(A BETTER CHOICE FOR THOSE WITH KNEE ISSUES OR LOWER BACK ISSUES)

Quadriceps Workout Notes:
1) Train the quadriceps twice a week.

2) Train your quadriceps on Leg days along with your hamstrings and your calves. For more information on different training splits please take a look below:

Bodybuilding Training Split #1:

Day 1: Chest, Biceps, Triceps

Day 2: Legs

Day 3: Back, Shoulders, Abs

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #2:

Day 1: Chest, Back, Abs

Day 2: Legs

Day 3: Shoulders, Biceps, Triceps

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #3:

Day 1: Chest, Shoulders, Triceps

Day 2: Legs

Day 3: Back, Biceps, Abs

Day 4: Rest

Day 5: Start Over

3) If you have more time, you can add a third set. That would make the routine around 10 minutes in length.

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