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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