Quick Home Dumbbell Only Natural Bodybuilding Leg / Glutes Workout

Today I want to share with you a quick home dumbbell only leg and glutes workout.

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Quick Home Natural Bodybuilding Legs / Glutes Dumbbell Only Workout

This leg / glute routine is simple (but not necessarily easy):

8 sets of 8 reps of wide stance dumbbell squats
(Hold 1 dumbbell in between your legs)
(press with heels to work the glutes)
Rest: 40 seconds
Tempo: 4 second negative (which is the way down), 2 second hold
at the bottom, 2 seconds up, then go back down.

6 set of 6 reps close stance dumbbell squats
(press with toes to work the quads)
Rest: 60-90 seconds (do 90 seconds if you feel too winded at 60 seconds)
Tempo: 4 second negative (which is the way down), 2 second hold
at the bottom, 2 seconds up, then go back down.

4 sets of 10 reps lunges (one leg at a time)
Rest: 60 seconds
Tempo: 4 second negative (which is the way down), 2 second hold
at the bottom, 2 seconds up, then go back down.

There are many training splits that you can choose from in order to train your legs:

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

Try this leg / glute routine out and let me know what you think! If you have found this knowledge useful you may want to check out the MI-40 program, which is jam packed with muscle building information. And if you choose to get it, I will also give you my Body Re-Engineering program (with over 21 weeks worth of workouts) for FR E E. For details and review of the MI-40 program click here.

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2 Comments

  1. Just tried this workout. Its a lot more intense than it looks but i wasn’t sure how much weight to use. I used the 50lb dumbells for everything since thats the heaviest I had and ended up doing a few extra sets and reps on the first two exercises. Great workout if a Dumbell is all you have!

  2. Great leg workout !!

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