7-Min Home Dumbbell Glutes/Hamstrings Natural Bodybuilding Workout Routine: Learn how to train the glutes & hamstrings (back of the leg) in 7 minutes simply using some dumbbels in the comfort of your home.
Home 7-Min Dumbbell Glutes/Hamstrings Natural Bodybuilding Workout Routine
Tri-set:
Dumbbell Lunges (Press with heels) 3 sets of 10-12 reps (no rest)
Stiff Legged Dead-lifts 3 sets of 10-12 reps (45 sec rest)
Natural Bodybuilding Glutes/Hamstrings Workout Notes:
1) Train the glutes/hamstrings twice a week.
2) Train your glutes/hamstrings on Leg days along with your quadriceps and your calves. For more information on different training splits please take a look below:
Natural Bodybuilding Training Split #1:
Day 1: Chest, Biceps, Triceps
Day 2: Legs
Day 3: Back, Shoulders, Abs
Day 4: Rest
Day 5: Start Over
Natural Bodybuilding Training Split #2:
Day 1: Chest, Back, Abs
Day 2: Legs
Day 3: Shoulders, Biceps, Triceps
Day 4: Rest
Day 5: Start Over
Natural 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 4th set. That would make the routine around 10 minutes in length.
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Hi Hugo,
as always, thanks a lot for the great info. I’ll try the splits next week as I recently came back from a week of break. By the way, I want to thank you for your nutrition suggestions for hard gainers.
Best,
Alex R. Kanman